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2x fullbody workout

by Anonymous
7 athletes joined

Program Description

2x full body split. I'm very busy, and I need the days for recovery. On off days I do cardio and will do lateral raises, Lu raises, and abs / neck 2x a week

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2025 08:40
  • Last Edited
    May 30, 2025 03:04
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Overhead Press (Barbell)
2
4-6 reps
RPE 10
3
Behind-the-Neck Push Press
1
6-10 reps
RPE 10
4
Platz Squat
2
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
6
Power Shrug
2
5-7 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
8
Bicep Curl (Machine)
2
6-8 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Bench Press (Close Grip)
2
8-12 reps
RPE 10
4
Good Morning
2
8-12 reps
RPE 10
5
Power Shrug
2
7-10 reps
RPE 10
6
Leg Press
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Lat Pulldown
2
6-8 reps
RPE 10
9
Chin-Up (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Overhead Press (Barbell)
2 Sets
4-6 Reps
@10
3
Behind-the-Neck Push Press
1 Set
6-10 Reps
@10
4
Platz Squat
2 Sets
5-8 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
6
Power Shrug
2 Sets
5-7 Reps
@10
7
Face Pull
2 Sets
10-15 Reps
@10
8
Bicep Curl (Machine)
2 Sets
6-8 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Face Pull
2 Sets
10-15 Reps
@10
2A
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@10
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
8-12 Reps
@10
5
Power Shrug
2 Sets
7-10 Reps
@10
6
Leg Press
2 Sets
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
8
Lat Pulldown
2 Sets
6-8 Reps
@10
9
Chin-Up (Weighted)
2 Sets
AMRAP
@10