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Two day Full body

by Denis G.
2 athletes joined

Program Description

Get ready to transform your physique with the **Two Day Full Body** program! Over the course of 12 weeks, you'll engage in a balanced mix of bodybuilding, powerlifting, and powerbuilding workouts designed for intermediate to advanced lifters. Each session lasts about 90 minutes and incorporates essential compound movements like squats, deadlifts, and bench presses, ensuring you build strength and muscle effectively. Perfect for those with garage gym setups, this program will challenge you while delivering results that keep you motivated every step of the way.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 06:17
  • Last Edited
    Aug 03, 2025 03:26

Summary

Unlock your strength with this comprehensive 12-week Two Day Full Body program, designed for those who want to maximize their gains with just two workouts a week. Each session targets all major muscle groups through a blend of compound and isolation exercises, including barbell squats, bench presses, and bent-over rows, ensuring balanced development and improved overall fitness. Perfect for a garage gym setup, this program offers a flexible yet effective approach to building muscle and strength while fitting seamlessly into your busy lifestyle. Get ready to transform your body and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Glutes
10.6%
Biceps
9.9%
Quadriceps
9.5%
Abs
9.3%
Hamstrings
9.3%
Chest
8.2%
Front Delts
7.3%
Lower Back
5.2%
Upper Back
4.4%
Calves
4.1%
Lats
3.6%
Adductors
1.6%
Forearms
1.6%
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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
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Stiff Leg Deadlift
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Cable Crunch
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
15-20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-5 reps
1-1 reps
RPE 9
RPE 10
2
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
15-20 reps
-
6
Seated Calf Raise
3
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Cable Crunch
4 Sets
30 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3-5 Reps
1-1 Reps
@9
@10
2
Behind-The-Neck Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
4
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Seated Calf Raise
3 Sets
25 Reps
-