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BoostcampPNG

Fullbody 2x/week

by Mikkel Marco
1 athletes joined

Program Description

Make gains with just two sessions per week.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 11, 2025 01:55
  • Last Edited
    Dec 11, 2025 02:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
9.7%
Quadriceps
9%
Glutes
9%
Hamstrings
9%
Lats
9%
Upper Back
9%
Biceps
9%
Abs
5.6%
Chest
5.2%
Middle Delts
4.5%
Lower Back
3.4%
Forearms
2.2%
Adductors
1.1%
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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
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10