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Bethan's 2x Full body

by Frank T.
1 athletes joined

Program Description

Full body push pull for strength and aesthetics

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2026 08:50
  • Last Edited
    Mar 29, 2026 10:20
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Quadriceps
9.9%
Glutes
9.9%
Triceps
9.9%
Upper Back
8.7%
Front Delts
7.8%
Middle Delts
7.6%
Lats
6.6%
Biceps
6.6%
Rear Delts
6.4%
Abs
3.3%
Chest
2.3%
Cardio
2.3%
Adductors
1.6%
Abductors
1.6%
Lower Back
1.6%
Forearms
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Bench Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
-
6
V-Handle Tricep Pushdown (Cable)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
2
7-10 reps
-
5
Incline Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
2
7-10 reps
-
5
Incline Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
2
7-10 reps
-
5
Incline Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown
3
7-10 reps
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
-
7
Stair Climber
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
7
Stair Climber
1 Set
20 mins
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Seated Hamstring Curl
2 Sets
8-12 Reps
-
4
Lat Pulldown
2 Sets
7-10 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Rear Delt Fly (Machine)
2 Sets
-
7
Stair Climber
1 Set
20 mins
-