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Mejdi bouzouita

by BOUZOUITA M.

Program Description

C’est un programme complet ideal pour developper les pecs et le dos

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 13, 2025 11:55
  • Last Edited
    Jun 18, 2025 10:23

Summary

Embark on a transformative 5-week journey with the Mejdi Bouzouita program, designed for dedicated lifters ready to push their limits. This intense regimen features 7 days of targeted workouts focusing on building strength and muscle across all major muscle groups. Utilizing a full gym setup, you'll engage in a variety of exercises, including barbell and dumbbell presses, cable crossovers, and bodyweight movements, ensuring a comprehensive approach to fitness. Get ready to elevate your training and achieve your goals with confidence!
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4.8 Stars with 10, 000+ Ratings
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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
Incline Chest Press (Machine)
1
1
2
12 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Cable Crossover
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
40 reps
RPE 7
6
Dip (Bodyweight)
4
15 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Cable Crossover
3
12 reps
RPE 10
5
Front Raise
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
40 reps
RPE 7
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Cable Crossover
3
12 reps
RPE 10
5
Front Raise
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
40 reps
RPE 7
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Cable Crossover
3
12 reps
RPE 10
5
Front Raise
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
40 reps
RPE 7
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Cable Crossover
3
12 reps
RPE 10
5
Front Raise
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
40 reps
RPE 7
7
Dip (Bodyweight)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Standing Pullover (Cable)
4
15 reps
RPE 10
5
Reverse Pec Deck
4
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
7
Hammer Curl
2
12 reps
RPE 10
8
Bayesian Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 8
RPE 10
2
High Row
3
10 reps
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
7
Hammer Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 8
RPE 10
2
High Row
3
10 reps
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
7
Hammer Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 8
RPE 10
2
High Row
3
10 reps
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
7
Hammer Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 8
RPE 10
2
High Row
3
10 reps
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
7
Hammer Curl
2
12 reps
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
10 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Abs Crunch (Machine)
4
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
10 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Abs Crunch (Machine)
4
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
10 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Abs Crunch (Machine)
4
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
10 reps
10 reps
RPE 6
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
5
Abs Crunch (Machine)
4
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Lunge (Dumbbell)
1
-
3
Squat (Smith Machine)
2
-
4
Leg Extension
3
12 reps
RPE 10
5
Standing Calf Raise
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
15 reps
RPE 10
2
Wide Grip Pull-Up
4
15 reps
RPE 10
3
Shrug (Barbell)
4
12 reps
RPE 10
4
Spider Curl
2
12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
15 reps
RPE 10
2
Wide Grip Pull-Up
4
15 reps
RPE 10
3
Shrug (Barbell)
4
12 reps
RPE 10
4
Spider Curl
2
12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
15 reps
RPE 10
2
Wide Grip Pull-Up
4
15 reps
RPE 10
3
Shrug (Barbell)
4
12 reps
RPE 10
4
Spider Curl
2
12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
15 reps
RPE 10
2
Wide Grip Pull-Up
4
15 reps
RPE 10
3
Shrug (Barbell)
4
12 reps
RPE 10
4
Spider Curl
2
12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 8
RPE 10
2
Chest Fly (Machine)
4
12 reps
RPE 10
3
Lateral Raise (Cable)
4
12 reps
RPE 10
4
Side Crunch (Cable)
4
15 reps
RPE 10
5
Abs Crunch (Machine)
4
15 reps
RPE 10
6
Hanging Leg Raise
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
15 reps
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Cable Crunch
3
15 reps
RPE 10
4
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
15 reps
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Cable Crunch
3
15 reps
RPE 10
4
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
15 reps
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Cable Crunch
3
15 reps
RPE 10
4
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
15 reps
RPE 10
2
Abs Crunch (Machine)
3
15 reps
RPE 10
3
Cable Crunch
3
15 reps
RPE 10
4
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
5
Bayesian Curl
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 7
No exercises added to this day
Week 1
1 / 5 Weeks
Day 3
No exercises added to this day
Day 7
No exercises added to this day
Day 4
1
Leg Curl
3 Sets
12 Reps
@10
2
Lunge (Dumbbell)
1 Set
-
3
Squat (Smith Machine)
2 Sets
-
4
Leg Extension
3 Sets
12 Reps
@10
5
Standing Calf Raise
4 Sets
20 Reps
@10
Day 6
1
JM Press
4 Sets
12 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
5
Bayesian Curl
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Hammer Curl
3 Sets
12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
10 Reps
@6
@8
@10
2
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
3 Sets
15 Reps
@10
4
Cable Crossover
3 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
40 Reps
@7
6
Dip (Bodyweight)
4 Sets
15 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
10 Reps
@8
@10
2
Chest Fly (Machine)
4 Sets
12 Reps
@10
3
Lateral Raise (Cable)
4 Sets
12 Reps
@10
4
Side Crunch (Cable)
4 Sets
15 Reps
@10
5
Abs Crunch (Machine)
4 Sets
15 Reps
@10
6
Hanging Leg Raise
4 Sets
15 Reps
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Standing Pullover (Cable)
4 Sets
15 Reps
@10
5
Reverse Pec Deck
4 Sets
10 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@10
7
Hammer Curl
2 Sets
12 Reps
@10
8
Bayesian Curl
3 Sets
12 Reps
@10