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Busy Boy

by Sberla996

Program Description

This program is designed for those who are temporarily busy and unable to follow an intensive training regimen. It helps to stay in shape during a busy period, aiming to lose as little progress as possible. The program includes 2 days of full-body workouts and 1 day of cardio.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 11, 2024 01:34
  • Last Edited
    Jun 18, 2025 10:22

Summary

Introducing **Busy Boy**, a dynamic 12-week program designed for those with a packed schedule but a commitment to fitness. With just three training days per week, you'll engage in a balanced mix of strength and cardio workouts that maximize your time in the gym. Each session focuses on compound movements and targeted exercises, ensuring you build strength and endurance effectively. Get ready to transform your physique and boost your energy, all while fitting seamlessly into your busy lifestyle!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8-10
2
Leg Press (45 Degrees)
3
15 reps
RPE 8-10
3
Lat Pulldown
3
15 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-10
5
Leg Extension
3
15 reps
RPE 8-10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8-10
7
Ab Crunch Machine
3
15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-10
2
Leg Press
3
15 reps
RPE 8-10
3
T-Bar Row
3
15 reps
RPE 8-10
4
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
5
Lying Leg Curl
3
15 reps
RPE 8-10
6
Spider Curl
3
15 reps
RPE 8-10
7
Hanging Leg Raise
3
22 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spinning
1
5 mins
-
2
Spinning
1
30 mins
-
3
Spinning
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
@8-10
2
Leg Press (45 Degrees)
3 Sets
15 Reps
@8-10
3
Lat Pulldown
3 Sets
15 Reps
@8-10
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8-10
5
Leg Extension
3 Sets
15 Reps
@8-10
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8-10
7
Ab Crunch Machine
3 Sets
15 Reps
@8-10
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8-10
2
Leg Press
3 Sets
15 Reps
@8-10
3
T-Bar Row
3 Sets
15 Reps
@8-10
4
Bench Press (Barbell)
3 Sets
6-8 Reps
@8-10
5
Lying Leg Curl
3 Sets
15 Reps
@8-10
6
Spider Curl
3 Sets
15 Reps
@8-10
7
Hanging Leg Raise
3 Sets
22 Reps
@8-10
Day 3
1
Spinning
1 Set
5 mins
-
2
Spinning
1 Set
30 mins
-
3
Spinning
1 Set
5 mins
-