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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
    Apr 09, 2025 01:04
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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
-