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2 Day Women’s Full Body

by Caleb L.
21 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
    Jun 18, 2025 11:34

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!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6-10 Reps
@8
1B
Squat (Barbell)
4 Sets
6-10 Reps
@8
2A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
3A
Romanian Deadlift (Barbell)
4 Sets
6-12 Reps
@8
3B
Standing Calf Raise
4 Sets
AMRAP
@10
3C
Decline Crunch (Weighted)
4 Sets
AMRAP
@10
Day 2
1A
Hip Thrust (Barbell)
4 Sets
6-10 Reps
@10
1B
Seated Shoulder Press (Dumbbell)
4 Sets
10-15 Reps
@8
2A
Front Foot Elevated Lunge
4 Sets
6-10 Reps
@10
2B
Underhand Lat Pulldown
4 Sets
8-12 Reps
@10
3A
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@10
3B
Tricep Extension (Barbell)
4 Sets
8-12 Reps
@10
3C
Hanging Leg Raise
4 Sets
AMRAP
@10