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Busy Body Building (PPL + Full Body)

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(1 rating)

Program Description

Legs Push Pull with an additional day for full body training. I've designed this for myself based on other programs I've run, so I can accommodate my busy work schedule while still being able to make gains at an intermediate-advanced level. (I do not account for warmup sets or stretching, but recommend 5-10 minutes of cardio and banded stretching/mobility and/or core work). After week 4, the exercise choices can mostly be modified, according to needs. For example, an incline bench press can be swapped for traditional bench, if you are feeling like hitting a bigger weight today (or the incline bench is busy). Leg day is particularly taxing volume-wise and will start the week to allow for recovery (by/for the weekend). However, this is not designed to optimize/maximize your leg strength. I am unfortunately unable to squat heavy, or deadlift, due to lower back injuries accumulating over the years and making the exercise more trouble than it's worth. If you feel up to it, swap deadlifts for front squats after week 4 and adjust the RPE for split squats. For the full body day - feel free to swap the shrugs or reverse curls for a weak point (forearms, calves, core, etc) after week 4.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 19, 2024 08:23
  • Last Edited
    Dec 19, 2024 09:30
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-10
4
Straight Leg Calf Raise
3
15-20 reps
RPE 8-10
5A
Neck Extension
3
15-25 reps
RPE 8-10
5B
Neck Curl
1
15-25 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Shoulder Press (Plate Loaded)
3
10-15 reps
RPE 8-10
3
Chest Fly (Machine)
3
12-16 reps
RPE 8-10
4
Seated Dip (Machine)
3
10-15 reps
RPE 8-10
5
Overhead Tricep Extension (EZ Bar)
3
8-12 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 6-8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
2
12-16 reps
RPE 8-10
6
Face Pull
3
20-25 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 7-9
2
Lat Pulldown
3
10-15 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 7-9
4
Shrug (Trap Bar)
3
12-20 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-10
6A
Lying Leg Curl
3
12-15 reps
RPE 6-8
6B
Leg Extension
3
12-15 reps
RPE 6-8
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@6-8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7-10
4
Straight Leg Calf Raise
3 Sets
15-20 Reps
@8-10
5A
Neck Extension
3 Sets
15-25 Reps
@8-10
5B
Neck Curl
1 Set
15-25 Reps
@8-10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@7-9
2
Shoulder Press (Plate Loaded)
3 Sets
10-15 Reps
@8-10
3
Chest Fly (Machine)
3 Sets
12-16 Reps
@8-10
4
Seated Dip (Machine)
3 Sets
10-15 Reps
@8-10
5
Overhead Tricep Extension (EZ Bar)
3 Sets
8-12 Reps
@8-10
6
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8-10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
8-12 Reps
@6-8
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@9-10
5
Preacher Curl (Barbell)
2 Sets
12-16 Reps
@8-10
6
Face Pull
3 Sets
20-25 Reps
@9-10
Day 4
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7-9
2
Lat Pulldown
3 Sets
10-15 Reps
@8-10
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
@7-9
4
Shrug (Trap Bar)
3 Sets
12-20 Reps
@8-10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7-10
6A
Lying Leg Curl
3 Sets
12-15 Reps
@6-8
6B
Leg Extension
3 Sets
12-15 Reps
@6-8