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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 23, 2025 09:56

Summary

The Busy Architect Workout is a focused 12-week program designed for those with a tight schedule, offering four efficient training days each week. This program targets both upper and lower body strength, utilizing a mix of dumbbells, machines, and cables to maximize your gains. Each session is structured to progressively challenge your muscles, ensuring you build strength and endurance without sacrificing time. Get ready to transform your physique while balancing your demanding lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13%
Middle Delts
12.8%
Triceps
12.7%
Upper Back
11.2%
Hamstrings
10.6%
Quadriceps
10%
Lats
8%
Front Delts
7.5%
Calves
4.9%
Glutes
4.2%
Abductors
1.9%
Forearms
1.8%
Abs
0.7%
Lower Back
0.6%
Rear Delts
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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