ABA BAB

by Samuel Gerweck

1 athletes joined

Program Description

Full body workout for busy schedule. 3 day week goal, understanding that you'll miss a few days.

Program Overview

Level
Novice
Goal
Muscle, Strength
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2026 07:04
Last Edited
Apr 06, 2026 07:12

Muscle Engagement

Front

Back

MuscleSet

Front Delts

11.6%

Upper Back

11.2%

Hamstrings

10.3%

Triceps

10.3%

Lats

8.6%

Quadriceps

7.7%

Glutes

7.7%

Biceps

7.7%

Chest

5.2%

Middle Delts

5.2%

Abs

3.9%

Calves

2.6%

Rear Delts

2.6%

Forearms

1.7%

Lower Back

1.3%

Abductors

1.3%

Adductors

1.3%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Deadlift (Barbell)

3

4-8 reps

-

2

Bent Over Row (Barbell)

3

8-12 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Seated Row (Cable)

4

10 reps

-

5A

Leg Press

3

8-12 reps

-

5B

Calf Raise (Leg Press)

3

30 reps

-

6A

Tricep Rope Push Down (Cable)

3

8-12 reps

-

6B

Lateral Raise (Cable)

3

10-15 reps

-

6C

Front Raise

3

5 reps

-

7

12/3/30 Treadmill

1

30 mins

-

Day 1

1

Squat (Barbell)

3

6-10 reps

-

2

Bench Press (Barbell)

3

6-10 reps

-

3

Seated Shoulder Press (Dumbbell)

3

8-12 reps

-

4

Bicep Curl (Dumbbell)

4

10-14 reps

-

5

Lat Pulldown

3

8-12 reps

-

6

Face Pull

3

10-15 reps

-

7

Leg Curl

3

8-12 reps

-

8

12/3/30 Treadmill

1

30 mins

-

Day 2

1

Squat (Barbell)

3

6-10 reps

-

2

Bench Press (Barbell)

3

6-10 reps

-

3

Seated Shoulder Press (Dumbbell)

3

8-12 reps

-

4

Bicep Curl (Dumbbell)

4

10-14 reps

-

5

Lat Pulldown

3

8-12 reps

-

6

Face Pull

3

10-15 reps

-

7

Leg Curl

3

8-12 reps

-

8

12/3/30 Treadmill

1

30 mins

-

Day 2

1

Deadlift (Barbell)

3

4-8 reps

-

2

Bent Over Row (Barbell)

3

8-12 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Seated Row (Cable)

4

10 reps

-

5A

Leg Press

3

8-12 reps

-

5B

Calf Raise (Leg Press)

3

30 reps

-

6A

Tricep Rope Push Down (Cable)

3

8-12 reps

-

6B

Lateral Raise (Cable)

3

10-15 reps

-

6C

Front Raise

3

5 reps

-

7

12/3/30 Treadmill

1

30 mins

-

Day 3

1

Deadlift (Barbell)

3

4-8 reps

-

2

Bent Over Row (Barbell)

3

8-12 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Seated Row (Cable)

4

10 reps

-

5A

Leg Press

3

8-12 reps

-

5B

Calf Raise (Leg Press)

3

30 reps

-

6A

Tricep Rope Push Down (Cable)

3

8-12 reps

-

6B

Lateral Raise (Cable)

3

10-15 reps

-

6C

Front Raise

3

5 reps

-

7

12/3/30 Treadmill

1

30 mins

-

Day 3

1

Squat (Barbell)

3

6-10 reps

-

2

Bench Press (Barbell)

3

6-10 reps

-

3

Seated Shoulder Press (Dumbbell)

3

8-12 reps

-

4

Bicep Curl (Dumbbell)

4

10-14 reps

-

5

Lat Pulldown

3

8-12 reps

-

6

Face Pull

3

10-15 reps

-

7

Leg Curl

3

8-12 reps

-

8

12/3/30 Treadmill

1

30 mins

-

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

4-8 Reps

4-8 Reps

4-8 Reps

-

-

-

2

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

3

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

4

Seated Row (Cable)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

5A

Leg Press

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

5B

Calf Raise (Leg Press)

1 Set

1 Set

1 Set

30 Reps

30 Reps

30 Reps

-

-

-

6A

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

6B

Lateral Raise (Cable)

1 Set

1 Set

1 Set

10-15 Reps

10-15 Reps

10-15 Reps

-

-

-

6C

Front Raise

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

-

-

-

7

12/3/30 Treadmill

1 Set

30 mins

-

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

-

-

-

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

-

-

-

3

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

4

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10-14 Reps

10-14 Reps

10-14 Reps

10-14 Reps

-

-

-

-

5

Lat Pulldown

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

6

Face Pull

1 Set

1 Set

1 Set

10-15 Reps

10-15 Reps

10-15 Reps

-

-

-

7

Leg Curl

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

8

12/3/30 Treadmill

1 Set

30 mins

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

4-8 Reps

4-8 Reps

4-8 Reps

-

-

-

2

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

3

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

4

Seated Row (Cable)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

5A

Leg Press

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

5B

Calf Raise (Leg Press)

1 Set

1 Set

1 Set

30 Reps

30 Reps

30 Reps

-

-

-

6A

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

6B

Lateral Raise (Cable)

1 Set

1 Set

1 Set

10-15 Reps

10-15 Reps

10-15 Reps

-

-

-

6C

Front Raise

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

-

-

-

7

12/3/30 Treadmill

1 Set

30 mins

-