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F&F Busy Life

by Firearms&Fitness

Program Description

This is for the people who don’t know where to start and want to put a bit of muscle on and stay relatively healthy. 90 minutes 2x a week at the gym is all you need.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2024 01:47
  • Last Edited
    Jun 18, 2025 08:29

Summary

**F&F Busy Life** is a 12-week program designed for those juggling a hectic schedule but still committed to their fitness journey. With just two workouts per week, you'll engage in a balanced mix of strength training exercises, including barbell squats, dumbbell bench presses, and lat pulldowns, ensuring you build muscle and strength efficiently. Each session is crafted to maximize your time in the gym, focusing on key muscle groups while allowing for recovery. Get ready to transform your body and boost your energy, all while fitting seamlessly into your busy lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.9%
Quadriceps
14.2%
Glutes
10.2%
Lats
9.1%
Chest
8.5%
Upper Back
7.6%
Front Delts
6.8%
Triceps
6.8%
Abs
5.4%
Lower Back
4.5%
Middle Delts
4.2%
Biceps
4%
Adductors
2.8%
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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
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-15 reps
RPE 7-9.5
2
Romanian Deadlift (Dumbbell)
4
8-20 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-20 reps
RPE 7-9.5
4
Lat Pulldown
4
8-12 reps
RPE 7-9.5
5
Shoulder Press (Machine)
3
8-15 reps
RPE 7-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-12 reps
RPE 7-9
2
Bent Over Row (Barbell)
3
5-12 reps
RPE 7-9
3
Goblet Squat
4
12-20 reps
RPE 7-9
4
Leg Curl
3
8-15 reps
RPE 7-9
5
Leg Extension
3
8-15 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-15 Reps
@7-9.5
2
Romanian Deadlift (Dumbbell)
4 Sets
8-20 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8-20 Reps
@7-9.5
4
Lat Pulldown
4 Sets
8-12 Reps
@7-9.5
5
Shoulder Press (Machine)
3 Sets
8-15 Reps
@7-9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5-12 Reps
@7-9
2
Bent Over Row (Barbell)
3 Sets
5-12 Reps
@7-9
3
Goblet Squat
4 Sets
12-20 Reps
@7-9
4
Leg Curl
3 Sets
8-15 Reps
@7-9
5
Leg Extension
3 Sets
8-15 Reps
@7-9