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BoostcampPNG

1.5 hours in the gym when you're busy with school

by hakambing

Program Description

Aesthetic but not losing strength. Workouts that make me happy.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 13, 2024 06:35
  • Last Edited
    Jun 18, 2025 09:41

Summary

Maximize your gym time with this efficient 12-week program designed for busy students. Comprising three focused sessions each week, you'll engage in a balanced mix of push and pull workouts that target all major muscle groups. Each session is structured to fit within 1.5 hours, ensuring you build strength and endurance without sacrificing your studies. Get ready to elevate your fitness game while managing your academic commitments!
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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
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Cable)
4 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 2
1
Clean Deadlift
4 Sets
5 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
4 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Hamstring Curl
3 Sets
10 Reps
-
3
Farmer's Walk (Weighted)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-