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BoostcampPNG

1.5 hours in the gym when you're busy with school

by hakambing

Program Description

Aesthetic but not losing strength. Workouts that make me happy.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 13, 2024 06:35
  • Last Edited
    Oct 13, 2024 07:00
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Bodyweight)
3
4 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
10 reps
-
3
Farmer's Walk (Weighted)
3
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Cable)
4 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 2
1
Clean Deadlift
4 Sets
5 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
4 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Hamstring Curl
3 Sets
10 Reps
-
3
Farmer's Walk (Weighted)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-