logo
BoostcampPNG

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 17, 2025 08:28

Summary

Transform your physique with the Full Body 2x program, a comprehensive 8-week journey designed for those ready to commit to just two days of training each week. This program incorporates a balanced mix of barbell, dumbbell, and machine exercises that target all major muscle groups, ensuring you build strength and endurance efficiently. With a focus on compound movements like squats and bench presses, you'll enhance your overall fitness while maximizing your time in the gym. Get ready to unlock your potential and see real results!
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%
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
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
-