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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
    Jun 18, 2025 10:10

Summary

Transform your fitness routine with this 12-week, 2x full-body workout program designed for those ready to build strength and endurance. Each session targets all major muscle groups through a combination of compound lifts and isolation exercises, ensuring balanced development and maximizing results. With a focus on progressive overload, you'll push your limits while enjoying the flexibility of just two training days per week. Equip yourself with the tools for success and watch your strength soar!
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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
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