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Busyman Strength

by Thomas H.
5 athletes joined

Program Description

Basic progression with a view to adding size and strength. Week 1 is an effective deload so when restarting the plan just start back there.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 11, 2025 09:37
  • Last Edited
    Oct 13, 2025 09:09

Summary

Unlock your strength potential with the Busyman Strength program, designed for those with a busy lifestyle. Over the course of 5 weeks, you'll engage in three focused workouts per week, utilizing essential barbell and dumbbell exercises to build muscle and enhance overall strength. Each session targets key muscle groups, including legs, back, and chest, ensuring a balanced approach to your training. Perfect for garage gym enthusiasts, this program is tailored to fit your schedule while delivering results you can feel and see. Get ready to elevate your strength game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Quadriceps
12.1%
Hamstrings
11.5%
Triceps
10.9%
Chest
8.2%
Front Delts
7%
Upper Back
6.4%
Abs
6%
Lats
6%
Lower Back
6%
Biceps
5.1%
Middle Delts
4.6%
Adductors
2.6%
Forearms
0.9%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
3
6 reps
60%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
4
Bench Press (Barbell)
2
5 reps
60%
5
Seated Wide-Grip Row (Cable)
2
10-15 reps
RPE 7
6
Bicep Curl (Cable)
2
10-15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
4
6 reps
65%
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
65%
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
4
4 reps
70%
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
70%
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
75%
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
75%
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
3
2 reps
80%
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
75%
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
2
6 reps
60%
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
4
Split Squat (Barbell)
2
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 7
6
Pull-Up (Weighted)
2
4-6 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
3
6 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Split Squat (Barbell)
3
8-12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
6
Pull-Up (Weighted)
3
4-6 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Split Squat (Barbell)
3
8-12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
6
Pull-Up (Weighted)
3
4-6 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
3
4 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Split Squat (Barbell)
3
8-12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
6
Pull-Up (Weighted)
3
4-6 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
2 reps
80%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Split Squat (Barbell)
3
8-12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
6
Pull-Up (Weighted)
3
4-6 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
60%
3
Squat (Barbell)
2
6 reps
60%
4
Good Morning
2
6-8 reps
RPE 6
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 7
7
Cable Crunch
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
65%
3
Squat (Barbell)
4
6 reps
65%
4
Good Morning
3
6-8 reps
RPE 7
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
70%
3
Squat (Barbell)
4
6 reps
70%
4
Good Morning
3
6-8 reps
RPE 7
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
75%
3
Squat (Barbell)
4
6 reps
75%
4
Good Morning
2
6-8 reps
RPE 7
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
2 reps
80%
3
Squat (Barbell)
4
6 reps
75%
4
Good Morning
3
6-8 reps
RPE 7
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
7
Cable Crunch
3
10-15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
3 Sets
6 Reps
60%
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6
4
Bench Press (Barbell)
2 Sets
5 Reps
60%
5
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
@7
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
7
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Deadlift (Barbell)
2 Sets
6 Reps
60%
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
4
Split Squat (Barbell)
2 Sets
8-12 Reps
@7
5
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@7
6
Pull-Up (Weighted)
2 Sets
4-6 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Bench Press (Barbell)
3 Sets
6 Reps
60%
3
Squat (Barbell)
2 Sets
6 Reps
60%
4
Good Morning
2 Sets
6-8 Reps
@6
5
Seated Row (Cable)
2 Sets
10-15 Reps
@8
6
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@7
7
Cable Crunch
2 Sets
10-15 Reps
@8