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Two day Full body

by Denis G.
1 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
    Jul 27, 2025 06:28
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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
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
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
-
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
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
5
Tricep Extension (Cable)
3 Sets
15-20 Reps
-
6
Seated Calf Raise
3 Sets
25 Reps
-