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Full Body 2.0

by Adrian D.
1 athletes joined

Program Description

Muscle and strength building.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 02, 2025 08:56
  • Last Edited
    Sep 06, 2025 10:34

Summary

Transform your physique with the Full Body 2.0 program, a comprehensive 12-week journey designed for those ready to elevate their training. Committed to three days a week, this program incorporates a variety of exercises targeting all major muscle groups, utilizing equipment like the Smith Machine, cables, and free weights. Each session is structured to maximize strength gains and enhance muscle definition, ensuring you stay engaged and challenged. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Hamstrings
10%
Triceps
10%
Front Delts
10%
Biceps
9.2%
Middle Delts
9.2%
Quadriceps
8.5%
Adductors
5.4%
Glutes
5.4%
Upper Back
5.4%
Rear Delts
4.6%
Lats
3.8%
Lower Back
3.1%
Abs
2.3%
Forearms
1.5%
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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 (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9-10
3
Lat Pulldown
2
4-8 reps
RPE 9-10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9-10
5
Leg Curl
2
4-8 reps
RPE 9-10
6
Bicep Curl (Barbell)
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9-10
2
Pec Deck (Machine)
2
4-8 reps
RPE 9-10
3
Upper Back Row
2
4-8 reps
RPE 9-10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 9-10
6
Triceps Pressdown
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9-10
2
Chest Press (Machine)
2
4-8 reps
RPE 9-10
3
Lat Row
2
4-8 reps
RPE 9-10
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9-10
6
Bicep Curl (Machine)
2
4-8 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
4-8 Reps
@9-10
2
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@9-10
3
Lat Pulldown
2 Sets
4-8 Reps
@9-10
4
Lateral Raise (Machine)
2 Sets
4-8 Reps
@9-10
5
Leg Curl
2 Sets
4-8 Reps
@9-10
6
Bicep Curl (Barbell)
2 Sets
4-8 Reps
@9-10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@9-10
2
Pec Deck (Machine)
2 Sets
4-8 Reps
@9-10
3
Upper Back Row
2 Sets
4-8 Reps
@9-10
4
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9-10
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
@9-10
6
Triceps Pressdown
2 Sets
4-8 Reps
@9-10
Day 3
1
Leg Extension
2 Sets
4-8 Reps
@9-10
2
Chest Press (Machine)
2 Sets
4-8 Reps
@9-10
3
Lat Row
2 Sets
4-8 Reps
@9-10
4
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9-10
5
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9-10
6
Bicep Curl (Machine)
2 Sets
4-8 Reps
@9-10