Crazy Horse's Lazy Workout

by Bruno Henrique

Program Description

Transform your fitness journey with this efficient 4-week program designed specifically for busy professionals. Each session is just 30 minutes long, packed with a variety of effective exercises targeting all major muscle groups. With 20 workouts spread across the month, you'll build strength, improve endurance, and enhance overall fitness without sacrificing your valuable time. Get ready to push your limits and achieve your goals with a balanced mix of compound lifts and isolation exercises!

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Feb 02, 2026 10:30
Last Edited
Feb 02, 2026 10:57

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.3%

Hamstrings

12.3%

Front Delts

10.8%

Triceps

9.2%

Upper Back

9.2%

Abs

7.7%

Chest

6.2%

Lats

6.2%

Middle Delts

6.2%

Glutes

6.2%

Biceps

4.6%

Calves

3.1%

Lower Back

1.5%

Adductors

1.5%

Forearms

1.5%

Rear Delts

1.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Dumbbell)

6-8 reps

Barbell Row

6-8 reps

Overhead Press (Barbell)

8-12 reps

Day 1

Bench Press (Dumbbell)

6-8 reps

Barbell Row

6-8 reps

Overhead Press (Barbell)

8-12 reps

Day 1

Bench Press (Dumbbell)

6-8 reps

Barbell Row

6-8 reps

Overhead Press (Barbell)

8-12 reps

Day 1

Bench Press (Dumbbell)

6-8 reps

Barbell Row

6-8 reps

Overhead Press (Barbell)

8-12 reps

Day 2

Squat (Barbell)

3-6 reps

Leg Curl

8-12 reps

Leg Extension

8-12 reps

Day 2

Squat (Barbell)

3-6 reps

Leg Curl

8-12 reps

Leg Extension

8-12 reps

Day 2

Squat (Barbell)

3-6 reps

Leg Curl

8-12 reps

Leg Extension

8-12 reps

Day 2

Squat (Barbell)

3-6 reps

Leg Curl

8-12 reps

Leg Extension

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

3-6 reps

Lat Pulldown

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

3-6 reps

Lat Pulldown

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

3-6 reps

Lat Pulldown

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

3-6 reps

Lat Pulldown

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 4

Deadlift (Barbell)

5 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Day 4

Deadlift (Barbell)

5 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Day 4

Deadlift (Barbell)

5 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Day 4

Deadlift (Barbell)

5 reps

Leg Extension

8-12 reps

Leg Curl

8-12 reps

Day 5

Lateral Raise (Dumbbell)

8-12 reps

Decline Crunch

8-12 reps

Seated Calf Raise

8-12 reps

Shrug (Dumbbell)

8-12 reps

Day 5

Lateral Raise (Dumbbell)

8-12 reps

Decline Crunch

8-12 reps

Seated Calf Raise

8-12 reps

Shrug (Dumbbell)

8-12 reps

Day 5

Lateral Raise (Dumbbell)

8-12 reps

Decline Crunch

8-12 reps

Seated Calf Raise

8-12 reps

Shrug (Dumbbell)

8-12 reps

Day 5

Lateral Raise (Dumbbell)

8-12 reps

Decline Crunch

8-12 reps

Seated Calf Raise

8-12 reps

Shrug (Dumbbell)

8-12 reps

Day 1

Bench Press (Dumbbell)

3 Sets

6-8 Reps

Barbell Row

3 Sets

6-8 Reps

Overhead Press (Barbell)

3 Sets

8-12 Reps

Day 4

Deadlift (Barbell)

3 Sets

5 Reps

Leg Extension

3 Sets

8-12 Reps

Leg Curl

3 Sets

8-12 Reps

Day 2

Squat (Barbell)

3 Sets

3-6 Reps

Leg Curl

3 Sets

8-12 Reps

Leg Extension

3 Sets

8-12 Reps

Day 3

Incline Bench Press (Dumbbell)

3 Sets

3-6 Reps

Lat Pulldown

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Day 5

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Decline Crunch

3 Sets

8-12 Reps

Seated Calf Raise

3 Sets

8-12 Reps

Shrug (Dumbbell)

3 Sets

8-12 Reps