logo
BoostcampPNG

Full Body 2x week 2.0

by Nikolina P.
5.0
(1 rating)

Program Description

when you dont have more time per week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 29, 2025 08:54
  • Last Edited
    Oct 04, 2025 01:12

Summary

Unlock your strength potential with the Full Body 2x Week 2.0 program. Over the course of 4 weeks, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups twice a week. Each session is designed to maximize efficiency and effectiveness, featuring key lifts like the Trap Bar Deadlift and Bench Press, along with essential accessory movements. With a full gym at your disposal, this program is perfect for those looking to build muscle, increase strength, and enhance overall fitness. Get ready to transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Quadriceps
12.6%
Triceps
9.5%
Hamstrings
9.3%
Upper Back
8.6%
Adductors
7.1%
Lats
6%
Biceps
6%
Abductors
5.1%
Middle Delts
4.6%
Front Delts
4%
Chest
3.3%
Rear Delts
3.3%
Abs
2.6%
Lower Back
2%
Forearms
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@10
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
8
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Lying Reverse Fly
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-