logo
BoostcampPNG

20 minutes a day Iron Athlete

by Simon Levy

Program Description

Transform your physique in just 20 minutes a day with the **20 Minutes a Day Iron Athlete** program! Over the course of two weeks, you'll engage in a dynamic mix of powerbuilding and sculpting workouts designed for intermediate lifters. Each session is packed with effective exercises like squats, bench presses, and deadlifts, ensuring you build strength and muscle efficiently. Perfect for your garage gym, this program requires minimal equipment and delivers maximum results, keeping you motivated and on track to achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    20 minutes
  • Created
    Dec 29, 2025 10:34
  • Last Edited
    Dec 29, 2025 10:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Hamstrings
14.7%
Quadriceps
10.7%
Triceps
9.4%
Front Delts
7.7%
Abs
7%
Chest
6.7%
Lats
6%
Upper Back
6%
Biceps
5.7%
Lower Back
4.3%
Adductors
2.7%
Middle Delts
2%
Forearms
1.3%
Rear Delts
1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Dumbbell Row
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
-
2
Dumbbell Row
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
-
2
Hanging Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
-
2
Hanging Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
5
8 reps
-
2
Goblet Squat
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
5
8 reps
-
2
Goblet Squat
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Hamstring Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Hamstring Curl
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Lying Tricep Extension (Barbell)
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Lying Tricep Extension (Barbell)
4
12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Dumbbell)
5 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Pull-Up (Weighted)
5 Sets
6 Reps
-
2
Dumbbell Row
4 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
6 Reps
-
2
Hanging Leg Raise
4 Sets
15 Reps
-
Day 5
1
Landmine Press
5 Sets
8 Reps
-
2
Goblet Squat
3 Sets
20 Reps
-
Day 6
1
Glute Bridge (Barbell)
4 Sets
10 Reps
-
2
Hamstring Curl
4 Sets
12 Reps
-
Day 7
1
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
2
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
-