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Strength Training for Lunch Breaks

by Kacey P.
3 athletes joined

Program Description

Program is aimed at gaining strength that is pretty well rounded: my personal goals are to maintain and possibly increase working weights used on bench, work towards doing unassisted pull-ups, and work on leg/glute strength. For the weekdays, compound movements are prioritized with warm-ups included to properly account for time. Weekends are dedicated to accessories. There is one day off in the middle of the week to allow for rest time, but the weekends are also kind of basically rest. If the program works for you, you can repeat every month and adjust working weights used

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 04, 2024 09:51
  • Last Edited
    Jun 18, 2025 12:06

Summary

Maximize your lunch break with this 5-week strength training program designed for busy schedules. Committing just 30-45 minutes a day, you'll engage in a balanced routine that targets all major muscle groups, ensuring you build strength and improve endurance without sacrificing your workday. With daily workouts and a mix of barbell, dumbbell, and cable exercises, you'll see noticeable gains in just 7 days a week. Get ready to boost your productivity and transform your fitness—all during your lunch hour!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 7
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 7
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 7
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 7
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
3
6 reps
10 reps
RPE 7
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
8 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 6
RPE 7
3
Single Leg Press
3
6 reps
RPE 7
4
Back Extension
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 8
2
Hammer Curl
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 8
2
Hammer Curl
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 8
2
Hammer Curl
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 8
2
Hammer Curl
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3
5 reps
10 reps
RPE 6
RPE 8
2
Hammer Curl
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 6.5
Week 1
1 / 5 Weeks
Day 3
1
Run
1 Set
25 mins
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
10 Reps
@6
@8
@9
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
8 Reps
@7
@8
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
4 Reps
@6
@7.5
@8
@8.5
2
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@7
3
Single Leg Press
3 Sets
6 Reps
@7
4
Back Extension
2 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
4 Reps
@6
@7.5
@8
@8.5
2
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@7
3
Single Leg Press
3 Sets
6 Reps
@7
4
Back Extension
2 Sets
10 Reps
-
Day 4
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
2
Seated Row (Cable)
1 Set
3 Sets
6 Reps
10 Reps
@7
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7
Day 6
1
Bicep Curl (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
@6
@8
2
Hammer Curl
3 Sets
10 Reps
@7.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
4
Shrug (Dumbbell)
3 Sets
12 Reps
@7
Day 7
1
Seated Hamstring Curl
3 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Standing Calf Raise
3 Sets
10 Reps
@6.5