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BoostcampPNG

2 Day Women’s Full Body

by Caleb L.
14 athletes joined

Program Description

Strengthen the upper and lower body with a slight emphasis on lower body hypertrophy.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 14, 2024 12:16
  • Last Edited
    Dec 22, 2024 06:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Squat (Barbell)
4
6-10 reps
RPE 8
2A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 8
3B
Standing Calf Raise
4
AMRAP
RPE 10
3C
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
2A
Front Foot Elevated Lunge
4
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
4
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
4
8-12 reps
RPE 10
3B
Tricep Extension (Barbell)
4
8-12 reps
RPE 10
3C
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6-10 Reps
@8
1B
Squat (Barbell)
4 Sets
6-10 Reps
@8
2A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@8
2B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
3A
Romanian Deadlift (Barbell)
4 Sets
6-12 Reps
@8
3B
Standing Calf Raise
4 Sets
AMRAP
@10
3C
Decline Crunch (Weighted)
4 Sets
AMRAP
@10
Day 2
1A
Hip Thrust (Barbell)
4 Sets
6-10 Reps
@10
1B
Seated Shoulder Press (Dumbbell)
4 Sets
10-15 Reps
@8
2A
Front Foot Elevated Lunge
4 Sets
6-10 Reps
@10
2B
Underhand Lat Pulldown
4 Sets
8-12 Reps
@10
3A
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@10
3B
Tricep Extension (Barbell)
4 Sets
8-12 Reps
@10
3C
Hanging Leg Raise
4 Sets
AMRAP
@10