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Full body 2x

by Jam

Program Description

Mix of compounds and machines. Full body 2x for busy weeks and months. Train hard to get the most out of this program.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2025 07:21
  • Last Edited
    Oct 13, 2025 07:35
Muscle Engagement
Front
Back
MuscleSet
Chest
9.8%
Triceps
9.2%
Hamstrings
9.2%
Front Delts
8.8%
Glutes
8.5%
Quadriceps
7.8%
Upper Back
7.5%
Biceps
7.1%
Abs
6.8%
Middle Delts
6.8%
Lats
6.1%
Rear Delts
4.7%
Lower Back
4.1%
Adductors
2.7%
Forearms
1%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Seated Dip (Machine)
3
8-12 reps
-
9
Chest Press (Machine)
2
8-12 reps
-
10
Reverse Pec Deck
2
8-12 reps
-
11
Abs Crunch (Machine)
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Lat Pulldown
2 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
8
Seated Dip (Machine)
3 Sets
8-12 Reps
-
9
Chest Press (Machine)
2 Sets
8-12 Reps
-
10
Reverse Pec Deck
2 Sets
8-12 Reps
-
11
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Lat Pulldown
2 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
8
Seated Dip (Machine)
3 Sets
8-12 Reps
-
9
Chest Press (Machine)
2 Sets
8-12 Reps
-
10
Reverse Pec Deck
2 Sets
8-12 Reps
-
11
Abs Crunch (Machine)
2 Sets
8-12 Reps
-