Rush hour

by Rifat Mamun Md Abdur

Program Description

Get ready to power through your week with the "Rush Hour" program, designed for those who want to maximize their workout with very limited time. This 45-70 minute sessions focuses on building strength in your body, featuring a series of machine and free weight exercises. With a mix of moderate to high intensity, you'll challenge your muscles and boost your endurance. Perfect for busy schedules, this program delivers effective results without the time commitment.

Program Overview

Level
Beginner
Goal
Muscle, Strength, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Apr 08, 2026 11:02
Last Edited
Apr 09, 2026 09:14

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.3%

Triceps

12.3%

Front Delts

10.2%

Chest

8.2%

Lats

8.2%

Biceps

8.2%

Rear Delts

5.1%

Glutes

4.1%

Quadriceps

4.1%

Hamstrings

4.1%

Middle Delts

4.1%

Adductors

3.4%

Abductors

3.1%

Calves

2.7%

Abs

Lower Back

Forearms

Cardio

1.4%

Other

1.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Chest Press (Machine)

15 reps

10 reps

8 reps

6 reps

RPE 7

RPE 8

RPE 9

RPE 10

Bench Press (Smith Machine)

10 reps

8 reps

RPE 7.5

RPE 8.5

RPE 9.5

Chest Fly (Machine)

12 reps

10 reps

8 reps

RPE 7.5

RPE 8.5

RPE 9.5

Abs Crunch (Machine)

20 reps

RPE 7.5

RPE 8

RPE 8.5

V-Handle Tricep Pushdown (Cable)

15 reps

RPE 8.5

Rolling Tricep Extension (Dumbbell)

10 reps

RPE 9.5

Day 2

Lat Pulldown

15 reps

10 reps

8 reps

RPE 6.5

RPE 8

RPE 8.5

RPE 10

Chest Supported Row (Machine)

10 reps

RPE 8.5

RPE 9

RPE 9.5

Seated Row (Cable)

10 reps

RPE 8.5

RPE 9

RPE 9.5

Back Extension (Weighted)

10 reps

RPE 8

Bicep Curl (Dumbbell)

10 reps

8 reps

RPE 8.5

RPE 9.5

Incline Hammer Curl (Dumbbell)

10 reps

8 reps

RPE 8.5

RPE 9.5

Day 3

Leg Press

12 reps

10 reps

8 reps

RPE 7.5

RPE 8.5

RPE 9.5

Leg Extension

12 reps

RPE 8

RPE 8.5

RPE 9

Leg Curl

12 reps

RPE 8

RPE 8.5

RPE 9

Calf Raise (Machine)

15 reps

RPE 7

RPE 7.5

RPE 8

RPE 8.5

Hip Adductor (Machine)

12 reps

RPE 8

RPE 8.5

RPE 9

Hip Abductor (Machine)

12 reps

RPE 8

RPE 8.5

RPE 9

Cycling

1 reps

RPE 8

Day 4

Shoulder Press (Plate Loaded)

10 reps

RPE 8

RPE 9

RPE 9.5

Lateral Raise (Machine)

12 reps

RPE 8.5

Rear Delt Fly (Machine)

15 reps

RPE 8

Shrug (Dumbbell)

12 reps

RPE 7.5

Face Pull

15 reps

RPE 8.5

Stretching

10 reps

RPE 7.5

Cycling

10 reps

RPE 7.5

Day 5

Chest Press (Machine)

12 reps

RPE 6

Lat Pulldown (Close Grip)

12 reps

RPE 6

Bicep Curl (Machine)

12 reps

RPE 6

Tricep Extension (Machine)

12 reps

RPE 6

Rear Delt Fly (Machine)

12 reps

RPE 6

Hip Adductor (Machine)

12 reps

RPE 6

Stretching

10 reps

Day 1

Incline Chest Press (Machine)

1 Set

15 Reps

10 Reps

8 Reps

6 Reps

@10

Bench Press (Smith Machine)

1 Set

10 Reps

8 Reps

@7.5

@8.5

@9.5

Chest Fly (Machine)

1 Set

12 Reps

10 Reps

8 Reps

@7.5

@8.5

@9.5

Abs Crunch (Machine)

1 Set

20 Reps

@7.5

@8.5

V-Handle Tricep Pushdown (Cable)

2 Sets

15 Reps

@8.5

Rolling Tricep Extension (Dumbbell)

2 Sets

10 Reps

@9.5

Day 2

Lat Pulldown

1 Set

15 Reps

10 Reps

8 Reps

@6.5

@8.5

@10

Chest Supported Row (Machine)

1 Set

10 Reps

@8.5

@9.5

Seated Row (Cable)

1 Set

10 Reps

@8.5

@9.5

Back Extension (Weighted)

3 Sets

10 Reps

Bicep Curl (Dumbbell)

1 Set

10 Reps

8 Reps

@8.5

@9.5

Incline Hammer Curl (Dumbbell)

1 Set

10 Reps

8 Reps

@8.5

@9.5

Day 3

Leg Press

1 Set

12 Reps

10 Reps

8 Reps

@7.5

@8.5

@9.5

Leg Extension

1 Set

12 Reps

@8.5

Leg Curl

1 Set

12 Reps

@8.5

Calf Raise (Machine)

1 Set

15 Reps

@7.5

@8.5

Hip Adductor (Machine)

1 Set

12 Reps

@8.5

Hip Abductor (Machine)

1 Set

12 Reps

@8.5

Cycling

1 Set

1 Reps

Day 4

Shoulder Press (Plate Loaded)

1 Set

10 Reps

@9.5

Lateral Raise (Machine)

3 Sets

12 Reps

@8.5

Rear Delt Fly (Machine)

3 Sets

15 Reps

Shrug (Dumbbell)

3 Sets

12 Reps

@7.5

Face Pull

2 Sets

15 Reps

@8.5

Stretching

1 Set

10 Reps

@7.5

Cycling

1 Set

10 Reps

@7.5

Day 5

Chest Press (Machine)

2 Sets

12 Reps

Lat Pulldown (Close Grip)

2 Sets

12 Reps

Bicep Curl (Machine)

2 Sets

12 Reps

Tricep Extension (Machine)

2 Sets

12 Reps

Rear Delt Fly (Machine)

2 Sets

12 Reps

Hip Adductor (Machine)

2 Sets

12 Reps

Stretching

1 Set

10 Reps