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BoostcampPNG

Less time more muscles

by Mateusz Kwiatkowski

Program Description

Muscle mass - 3 days a week with no deload (but can be done if needed )

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2024 06:08
  • Last Edited
    Jun 18, 2025 08:57

Summary

Transform your physique in just 8 weeks with this efficient 3-day program designed for busy lifters. "Less Time More Muscles" leverages supersets to maximize muscle growth and strength while minimizing workout time. Each session is strategically crafted to target major muscle groups, ensuring balanced development and optimal results. Get ready to push your limits and build muscle effectively, all while fitting your training into a tight schedule!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
1B
Underhand Lat Pulldown
3
10-12 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7-8
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Preacher Curl (Barbell)
3
8-12 reps
RPE 8-9
3B
Cable Crunch
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Deadlift (Barbell)
3
6-8 reps
RPE 7
4A
Lying Leg Curl
3
8-10 reps
RPE 8-9
4B
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
4C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Decline Crunch
3
15-20 reps
RPE 10
5B
Neck Extension
3
12 reps
RPE 8
5C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 7-8
1B
Chin-Up (Weighted)
3
6-8 reps
RPE 8-9
2A
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
3A
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8-9
3B
Lying Leg Curl
3
8-10 reps
RPE 8-9
3C
Hammer Curl
3
10-12 reps
RPE 9-10
3D
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
4
Neck Extension
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4A
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
4B
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
4C
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
5A
Decline Crunch
3 Sets
15-20 Reps
@10
5B
Neck Extension
3 Sets
12 Reps
@8
5C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@10
Day 3
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8-9
3B
Lying Leg Curl
3 Sets
8-10 Reps
@8-9
3C
Hammer Curl
3 Sets
10-12 Reps
@9-10
3D
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9-10
4
Neck Extension
3 Sets
12-15 Reps
@7
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
1B
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8-9
2A
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8-9
3B
Cable Crunch
3 Sets
15-20 Reps
@10