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BoostcampPNG

Fitness with a 9 to 5

by Hunter R.

Program Description

This program is one that is meant for someone who has a busy schedule and doesn't want to spend a lot of time in the gym, but still wants to have a high degree of general fitness and look good with their shirt off.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 19, 2024 04:06
  • Last Edited
    Jun 18, 2025 12:37

Summary

**Fitness with a 9 to 5** is a structured 16-week program designed for busy individuals looking to maximize their fitness in just three days a week. Each session combines supersets that target major muscle groups, ensuring efficient and effective workouts that fit into your hectic schedule. With a focus on strength and conditioning, you'll build muscle and boost endurance using minimal equipment, making it perfect for your garage gym setup. Get ready to transform your routine and achieve your fitness goals without sacrificing your work-life balance!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
1B
Single Leg Calf Raise
3 Sets
20 Reps
-
2A
Nordic Curl
3 Sets
3 Reps
-
2B
Reverse Nordic Curl
3 Sets
10 Reps
-
3
French Press
2 Sets
10 Reps
@8
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
@8
1B
Ring Push Up
3 Sets
@8
2A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Ab Wheel
2 Sets
5 Reps
-
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
@8
1B
Dip (Bodyweight)
3 Sets
@8
2A
Hammer Curl
3 Sets
10 Reps
@8
2B
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
2 Sets
10 Reps
@8