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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 11, 2024 02:47
down_app
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
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
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
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
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
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
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
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
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
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
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
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