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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
    Sep 28, 2024 02:07
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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