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BoostcampPNG

Full body 2x and a weak point day

by Rinaz

Program Description

For busy people. Flexible routine that can be done 2-3x a week. The bro day can be done with some weight at home if available

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 06, 2025 02:08
  • Last Edited
    Jan 08, 2025 05:05
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Safety Bar Squat
3 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9
5
Nordic Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9.5
Day 3
1A
Chest Krusher
2 Sets
12-15 Reps
@9
1B
Face Pull
2 Sets
12-15 Reps
@9
2A
Hammer Curl
2 Sets
12-15 Reps
@9
2B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
2 Sets
12-15 Reps
@9
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4
Standing Calf Raise
3 Sets
12-20 Reps
@9.5
5
Cable Crunch
2 Sets
12-20 Reps
@9
6A
Neck Curl
2 Sets
25 Reps
@8
6B
Neck Extension
2 Sets
25 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
3
Step-Up (Weighted)
3 Sets
8-15 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5