V2 2 day Full Body Supersets

by WB

10 athletes joined

Program Description

Maintaining mass when your life gets turned upside down. Run this twice a week, or more. Try to keep at least 1 rest day between sessions. Go heavy, go hard. You will also work on conditioning.

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Mar 30, 2024 04:01
Last Edited
Apr 30, 2025 01:39

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

11.7%

Triceps

10.9%

Chest

9.1%

Glutes

8.6%

Upper Back

8.6%

Lats

8.1%

Quadriceps

7.8%

Front Delts

Middle Delts

5.5%

Biceps

5.5%

Calves

5.2%

Rear Delts

4.7%

Lower Back

3.9%

Abs

3.1%

Adductors

0.8%

Forearms

0.8%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

5 reps

Goblet Squat

10 reps

Romanian Deadlift (Barbell)

10 reps

Lat Prayer

Neck Work

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 2

Box Squat (Barbell)

Hammer Strength Bench Press

Hamstring Curl

Chest Fly (Dumbbell)

Neck Work

Standing Calf Raise

Parralel Pullup

Rear Delt Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Day 1

Bench Press (Barbell)

4 Sets

5 Reps

Goblet Squat

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

10 Reps

Lat Prayer

4 Sets

Neck Work

5 Sets

Lat Pulldown

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 2

Box Squat (Barbell)

3 Sets

Hammer Strength Bench Press

3 Sets

Hamstring Curl

3 Sets

Chest Fly (Dumbbell)

3 Sets

Neck Work

4 Sets

Standing Calf Raise

4 Sets

Parralel Pullup

3 Sets

Rear Delt Fly (Machine)

3 Sets

Hammer Curl

3 Sets

Overhead Tricep Extension (Cable)

3 Sets