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BoostcampPNG

Busy Architect Workout

by marwan B.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 19, 2025 07:19
  • Last Edited
    Jul 21, 2025 03:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2 mins
RPE 8
2
Shoulder Press (Machine)
2
1 mins
RPE 10
3
Lat Pulldown (Neutral Grip)
2
RPE 10
4
Flat DB Press (Heavy)
2
RPE 10
5
Bicep Curl (Dumbbell)
2
RPE 10
6
Tricep Rope Push Down (Cable)
2
RPE 10
7
Lateral Raise (Machine)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Pulldown
2
2 mins
RPE 10
2
Machine Chest Press
1
1 mins
RPE 6
3
Machine Chest Press
1
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 10
2
Leg Press
3
RPE 10
3
Leg Extension
1
RPE 10
4
Calf Raise (Machine)
2
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2 mins
RPE 8
2
Shoulder Press (Machine)
2
1 mins
RPE 10
3
Lat Pulldown (Neutral Grip)
2
RPE 10
4
Flat DB Press (Heavy)
2
RPE 10
5
Bicep Curl (Dumbbell)
2
RPE 10
6
Tricep Rope Push Down (Cable)
2
RPE 10
7
Lateral Raise (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat DB Press (Heavy)
1
2 mins
RPE 4
2
Machine Chest Press
1
1 mins
RPE 8
3
2-Grip Lat Pulldown
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Bicep Curl (EZ Bar)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 10
2
Leg Press
3
RPE 10
3
Leg Extension
1
RPE 10
4
Calf Raise (Machine)
2
RPE 10
5
Abs Crunch (Machine)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
RPE 6
2
Leg Press
1
RPE 10
3
Lying Leg Curl
1
RPE 10
4
Calf Raise (Machine)
1
RPE 10
5
Roman Chair Crunch
2
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Flat DB Press (Heavy)
1 Set
2 mins
@4
2
Machine Chest Press
1 Set
1 mins
@8
3
2-Grip Lat Pulldown
2 Sets
@10
4
Shoulder Press (Machine)
2 Sets
@10
5
Seated Row (Cable)
2 Sets
@10
6
Overhead Tricep Extension (Cable)
2 Sets
@10
7
Bicep Curl (EZ Bar)
2 Sets
@10
Day 2
1
Leg Press
1 Set
@6
2
Leg Press
1 Set
@10
3
Lying Leg Curl
1 Set
@10
4
Calf Raise (Machine)
1 Set
@10
5
Roman Chair Crunch
2 Sets
@10
Day 3
1
Flat DB Press (Heavy)
1 Set
2 mins
@4
2
Machine Chest Press
1 Set
1 mins
@8
3
2-Grip Lat Pulldown
2 Sets
@10
4
Shoulder Press (Machine)
2 Sets
@10
5
Seated Row (Cable)
2 Sets
@10
6
Overhead Tricep Extension (Cable)
2 Sets
@10
7
Bicep Curl (EZ Bar)
2 Sets
@10
Day 4
1
Leg Press
1 Set
@6
2
Leg Press
1 Set
@10
3
Lying Leg Curl
1 Set
@10
4
Calf Raise (Machine)
1 Set
@10
5
Roman Chair Crunch
2 Sets
@10