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BoostcampPNG

Time saving flexible plan

by Beau F.

Program Description

General fitness and strength improvement while not spending whole life in the gym.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 18, 2026 02:12
  • Last Edited
    Feb 19, 2026 07:53
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Quadriceps
11.6%
Triceps
10.4%
Glutes
9.2%
Front Delts
8.1%
Chest
6.9%
Upper Back
6.9%
Biceps
6.4%
Lats
5.8%
Calves
4.6%
Lower Back
3.5%
Abs
3.5%
Middle Delts
3.5%
Forearms
2.3%
Adductors
2.3%
Cardio
2.3%
Rear Delts
1.2%
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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
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Lunge (Dumbbell)
1
8-10 reps
RPE 9
7
Lateral Raise (Machine)
1
12-15 reps
RPE 10
8
Calf Raise (Leg Press)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Lunge (Dumbbell)
1
8-10 reps
RPE 9
7
Lateral Raise (Machine)
1
12-15 reps
RPE 10
8
Calf Raise (Leg Press)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Lunge (Dumbbell)
1
8-10 reps
RPE 9
7
Lateral Raise (Machine)
1
12-15 reps
RPE 10
8
Calf Raise (Leg Press)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Lunge (Dumbbell)
1
8-10 reps
RPE 9
7
Lateral Raise (Machine)
1
12-15 reps
RPE 10
8
Calf Raise (Leg Press)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Lunge (Dumbbell)
1
8-10 reps
RPE 9
7
Lateral Raise (Machine)
1
12-15 reps
RPE 10
8
Calf Raise (Leg Press)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 10
2
Hack Squat
3
1
4-6 reps
8-10 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
3
8-10 reps
RPE 9
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 10
2
Hack Squat
3
1
4-6 reps
8-10 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
3
8-10 reps
RPE 9
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 10
2
Hack Squat
3
1
4-6 reps
8-10 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
3
8-10 reps
RPE 9
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 10
2
Hack Squat
3
1
4-6 reps
8-10 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
3
8-10 reps
RPE 9
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 10
2
Hack Squat
3
1
4-6 reps
8-10 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
3
8-10 reps
RPE 9
4
Single Leg Calf Raise (Bodyweight)
2
AMRAP
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
1
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
1
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
1
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
1
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
1
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
5
Cardio (Zone 2)
1
20 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
8-10 Reps
@9
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-12 Reps
@9
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
6
Lunge (Dumbbell)
1 Set
8-10 Reps
@9
7
Lateral Raise (Machine)
1 Set
12-15 Reps
@10
8
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@9
Day 2
1
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
@9
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Cardio (Zone 2)
1 Set
20 mins
@7
Day 3
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
2
Incline Curl (Dumbbell)
1 Set
12-15 Reps
@10
3
Skull Crusher (Barbell)
1 Set
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
5
Cardio (Zone 2)
1 Set
20 mins
@6