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Total body workout

by Oscar Gama
2 athletes joined

Program Description

2 day split alternating/cut

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 16, 2024 06:16
  • Last Edited
    Jun 18, 2025 11:50

Summary

Transform your fitness routine with this comprehensive 2-week Total Body Workout program, designed for six days of intense training each week. This program combines strength-building barbell exercises like deadlifts, squats, and bench presses with dynamic movements such as sprints and lunges, ensuring a balanced approach to muscle development and cardiovascular fitness. Perfect for those ready to push their limits, you'll engage multiple muscle groups while enhancing your overall strength and endurance. Get ready to elevate your fitness game and achieve noticeable results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 9
4
Chin-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Farmer's Walk (Weighted)
4
50 reps
RPE 8.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Reverse Lunge (Barbell)
4
10 reps
RPE 6.5
3
Shoulder Press(Barbell)
3
5 reps
RPE 8.5
4
Barbell Row
4
12 reps
RPE 7
5
Oh Farmer's Walk
4
50 reps
RPE 6.5
6
Band Pull Apart
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
15 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
15 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Reverse Lunge (Barbell)
4
10 reps
RPE 6.5
3
Shoulder Press(Barbell)
3
5 reps
RPE 8.5
4
Barbell Row
4
12 reps
RPE 7
5
Oh Farmer's Walk
4
50 reps
RPE 6.5
6
Band Pull Apart
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 9
4
Chin-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Farmer's Walk (Weighted)
4
50 reps
RPE 8.5
6
Face Pull
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 9
4
Chin-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Farmer's Walk (Weighted)
4
50 reps
RPE 8.5
6
Face Pull
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Reverse Lunge (Barbell)
4
10 reps
RPE 6.5
3
Shoulder Press(Barbell)
3
5 reps
RPE 8.5
4
Barbell Row
4
12 reps
RPE 7
5
Oh Farmer's Walk
4
50 reps
RPE 6.5
6
Band Pull Apart
2
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
15 mins
RPE 9
Week 1
1 / 2 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Reverse Lunge (Barbell)
4 Sets
10 Reps
@6.5
3
Shoulder Press(Barbell)
3 Sets
5 Reps
@8.5
4
Barbell Row
4 Sets
12 Reps
@7
5
Oh Farmer's Walk
4 Sets
50 Reps
@6.5
6
Band Pull Apart
2 Sets
12 Reps
@6
Day 2
1
Sprint
1 Set
15 mins
@9.5
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
3
Bench Press (Barbell)
3 Sets
5 Reps
@9
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
5
Farmer's Walk (Weighted)
4 Sets
50 Reps
@8.5
6
Face Pull
2 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
3
Bench Press (Barbell)
3 Sets
5 Reps
@9
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
5
Farmer's Walk (Weighted)
4 Sets
50 Reps
@8.5
6
Face Pull
2 Sets
12 Reps
@6
Day 4
1
Run
1 Set
40 mins
@6.5
Day 6
1
Swim
1 Set
15 mins
@9