2 Day Women’s Full Body

by Caleb L.

27 athletes joined

Program Description

Strengthen the upper and lower body with a slight emphasis on lower body hypertrophy.

Program Overview

Level
Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 14, 2024 12:16
Last Edited
Sep 10, 2025 08:48

Summary

The 2 Day Women’s Full Body program is an empowering 8-week journey designed for those ready to transform their fitness routine with just two workouts per week. This program focuses on compound movements and supersets, targeting all major muscle groups to build strength and enhance endurance. With a blend of barbell and dumbbell exercises like the Bench Press, Squat, and Hip Thrust, you'll maximize your time in the gym while sculpting a balanced physique. Perfect for garage gym enthusiasts, this plan will help you achieve your fitness goals with confidence and efficiency. Get ready to unleash your strength!

Muscle Engagement

Front

Back

MuscleSet

Abs

11.8%

Glutes

10.1%

Biceps

9.2%

Triceps

9.2%

Hamstrings

8.4%

Middle Delts

8.4%

Front Delts

7.6%

Lats

7.6%

Upper Back

6.7%

Quadriceps

Chest

4.2%

Lower Back

4.2%

Calves

4.2%

Adductors

1.7%

Rear Delts

0.8%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

6-10 reps

RPE 8

Squat (Barbell)

6-10 reps

RPE 8

Bent Over Row (Barbell)

8-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-15 reps

RPE 10

Romanian Deadlift (Barbell)

6-12 reps

RPE 8

Standing Calf Raise

AMRAP

RPE 10

Decline Crunch (Weighted)

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 2

Hip Thrust (Barbell)

6-10 reps

RPE 10

Seated Shoulder Press (Dumbbell)

10-15 reps

RPE 8

Front Foot Elevated Lunge

6-10 reps

RPE 10

Underhand Lat Pulldown

8-12 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 10

Tricep Extension (Barbell)

8-12 reps

RPE 10

Hanging Leg Raise

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

4 Sets

6-10 Reps

Squat (Barbell)

4 Sets

6-10 Reps

Bent Over Row (Barbell)

4 Sets

8-12 Reps

Lateral Raise (Dumbbell)

4 Sets

10-15 Reps

@10

Romanian Deadlift (Barbell)

4 Sets

6-12 Reps

Standing Calf Raise

4 Sets

AMRAP

@10

Decline Crunch (Weighted)

4 Sets

AMRAP

@10

Day 2

Hip Thrust (Barbell)

4 Sets

6-10 Reps

@10

Seated Shoulder Press (Dumbbell)

4 Sets

10-15 Reps

Front Foot Elevated Lunge

4 Sets

6-10 Reps

@10

Underhand Lat Pulldown

4 Sets

8-12 Reps

@10

Bicep Curl (Barbell)

4 Sets

8-12 Reps

@10

Tricep Extension (Barbell)

4 Sets

8-12 Reps

@10

Hanging Leg Raise

4 Sets

AMRAP

@10