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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 02, 2025 12:55
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