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BoostcampPNG

Fitness with a 9 to 5

by Hunter R.

Program Description

This program is one that is meant for someone who has a busy schedule and doesn't want to spend a lot of time in the gym, but still wants to have a high degree of general fitness and look good with their shirt off.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 19, 2024 04:06
  • Last Edited
    Nov 19, 2024 05:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
RPE 8
1B
Ring Push Up
3
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Ab Wheel
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
3
8 reps
RPE 8
1B
Single Leg Calf Raise
3
20 reps
-
2A
Nordic Curl
3
3 reps
-
2B
Reverse Nordic Curl
3
10 reps
-
3
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
RPE 8
1B
Dip (Bodyweight)
3
RPE 8
2A
Hammer Curl
3
10 reps
RPE 8
2B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
2
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1A
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
1B
Single Leg Calf Raise
3 Sets
20 Reps
-
2A
Nordic Curl
3 Sets
3 Reps
-
2B
Reverse Nordic Curl
3 Sets
10 Reps
-
3
French Press
2 Sets
10 Reps
@8
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
@8
1B
Ring Push Up
3 Sets
@8
2A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Ab Wheel
2 Sets
5 Reps
-
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
@8
1B
Dip (Bodyweight)
3 Sets
@8
2A
Hammer Curl
3 Sets
10 Reps
@8
2B
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
2 Sets
10 Reps
@8