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BoostcampPNG

Full body 2x week

by Nikolina P.

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 06, 2025 08:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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