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Max's busy school workout

by Maximus K.

Program Description

Calculus and anatomy are fake news made by the evil ones. No time to workout, only study, I dream of the chain rule.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 24, 2024 03:10
  • Last Edited
    Jun 18, 2025 12:47

Summary

Max's Busy School Workout is an 8-week program designed for those juggling academics and fitness. With five training days each week, this plan focuses on building strength and endurance through a variety of barbell, dumbbell, and machine exercises. Targeting major muscle groups, you'll engage in compound movements like squats and deadlifts, while also incorporating accessory lifts to enhance your overall performance. Get ready to maximize your time in the gym and achieve your fitness goals without compromising your studies!
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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
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Overhead Press (Barbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Pendlay Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Y Raise
3
-
3
Overhead Press (Barbell)
3
-
4
Rear Delt Fly (Cable)
3
-
5
Bench Press (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Curl
3
-
3
Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Med Ball Slam
3
-
6
Lateral Raise (Machine)
3
-
7
Preacher Curl (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Machine)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Y Raise
3
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Med Ball Slam
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Y Raise
3 Sets
-
3
Overhead Press (Barbell)
3 Sets
-
4
Rear Delt Fly (Cable)
3 Sets
-
5
Bench Press (Barbell)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
Day 4
1
Hack Squat
3 Sets
-
2
Leg Curl
3 Sets
-
3
Deadlift (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Med Ball Slam
3 Sets
-
6
Lateral Raise (Machine)
3 Sets
-
7
Preacher Curl (EZ Bar)
3 Sets
-
Day 5
1
Bench Press (Barbell)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Y Raise
3 Sets
-
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Overhead Press (Barbell)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
7
Pendlay Row
3 Sets
-