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BoostcampPNG

PT compatible 2 day full body

by Matthew S.
2 athletes joined

Program Description

Non compound lift, low investment program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2025 03:25
  • Last Edited
    Jun 18, 2025 12:35

Summary

Unlock your strength with this 8-week, two-day full-body program designed for those seeking a balanced approach to fitness. Each session targets major muscle groups using a variety of machines and free weights, ensuring you build strength and endurance efficiently. With exercises like the Chest Press, Lat Pulldown, and Single Leg Press, you’ll enhance your overall physique while fitting workouts seamlessly into your busy schedule. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.3%
Triceps
11.3%
Front Delts
11%
Upper Back
9.6%
Calves
9.2%
Lats
8.8%
Hamstrings
7.3%
Biceps
6%
Middle Delts
5.2%
Quadriceps
4.6%
Forearms
3.7%
Glutes
3.7%
Rear Delts
3.2%
Abs
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Single Leg Press
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Wrist Curls
2
20 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Chest Supported Row (Machine)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Shoulder Press (Machine)
3 Sets
12 Reps
-
6
Wrist Curls
2 Sets
20 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
15 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 1
1
Chest Press (Machine)
4 Sets
12 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Single Leg Press
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
7
Bicep Curl (Cable)
2 Sets
15 Reps
-
8
Lateral Raise (Cable)
3 Sets
12 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-