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Full body 2x week

by Nikolina P.
5.0
(1 rating)

Program Description

Full body 2x a week hits all muscle groups; for when you don't have time

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 05:07
  • Last Edited
    Aug 12, 2025 12:22

Summary

Transform your fitness routine with the Full Body 2x Week program, designed for those looking to maximize results in just two sessions per week. Over the course of four weeks, you’ll engage in a balanced mix of compound and isolation exercises, targeting every major muscle group with movements like Romanian Deadlifts, Bench Presses, and Goblet Squats. This program is perfect for lifters of all levels who want to build strength and improve overall fitness while maintaining a manageable schedule. Get ready to challenge yourself and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Hamstrings
12.8%
Biceps
9.9%
Quadriceps
9%
Triceps
9%
Lats
6.4%
Lower Back
6.4%
Upper Back
6.4%
Abs
5.7%
Chest
4.7%
Front Delts
4.7%
Middle Delts
3.5%
Adductors
3.1%
Abductors
2.4%
Forearms
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Goblet Squat
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
9
Leg Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Goblet Squat
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
9
Leg Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Goblet Squat
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
9
Leg Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
3
Goblet Squat
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 10
6
Hip Adductor (Machine)
2
12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
9
Leg Extension
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Chest Fly (Machine)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Chest Fly (Machine)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Chest Fly (Machine)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Wide Grip Lat Pulldown
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Chest Fly (Machine)
1
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Goblet Squat
3 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
12 Reps
@10
6
Hip Adductor (Machine)
2 Sets
12 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@10
9
Leg Extension
1 Set
10 Reps
@8
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
2
Hip Thrust (Machine)
3 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Split Squat (Dumbbell)
3 Sets
10 Reps
@10
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@10
8
Chest Fly (Machine)
1 Set
10 Reps
@8