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my hamza

by null

Program Description

building body

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jun 05, 2025 12:10
  • Last Edited
    Jun 18, 2025 11:07

Summary

Transform your upper body in just one week with the "my hamza" program! Designed for four days of intense training, this program focuses on building strength and muscle through a variety of exercises targeting your chest, back, and arms. You'll engage in effective movements like the paused bench press, lat pulldowns, and dips, utilizing a full gym setup to maximize your results. Get ready to elevate your lifting game and achieve the upper body definition you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
4 reps
RPE 7.5
3
Cable Crossover
4
4 reps
RPE 7.5
4
Dips Between Chairs
4
4 reps
RPE 7.5
5
Chest Fly (Machine)
4
4 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
4
4 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4 reps
RPE 7.5
2
T-Bar Row
4
4 reps
RPE 7.5
3
Chest Supported Row (Machine)
4
4 reps
RPE 7.5
4
Seated Row (Cable)
4
4 reps
RPE 7.5
5
Back Extension
4
4 reps
RPE 7.5
6
Reverse Wrist Curl (Dumbbell)
4
4 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
4 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
4 reps
RPE 7.5
3
Arnold Press
4
4 reps
RPE 7.5
4
Face Pull
4
4 reps
RPE 7.5
5
Decline Crunch
4
4 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
4 reps
RPE 7.5
2
Leg Press
4
4 reps
RPE 7.5
3
Hip Abductor (Machine)
4
4 reps
RPE 7.5
4
Hip Adductor (Machine)
4
4 reps
RPE 7.5
5
Seated Calf Raise
4
4 reps
RPE 7.5
6
Plank (Weighted)
4
4 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
4 Reps
@7.5
2
Incline Bench Press (Dumbbell)
4 Sets
4 Reps
@7.5
3
Cable Crossover
4 Sets
4 Reps
@7.5
4
Dips Between Chairs
4 Sets
4 Reps
@7.5
5
Chest Fly (Machine)
4 Sets
4 Reps
@7.5
6
Overhead Extension (Dumbbell)
4 Sets
4 Reps
@7.5
Day 2
1
Lat Pulldown
4 Sets
4 Reps
@7.5
2
T-Bar Row
4 Sets
4 Reps
@7.5
3
Chest Supported Row (Machine)
4 Sets
4 Reps
@7.5
4
Seated Row (Cable)
4 Sets
4 Reps
@7.5
5
Back Extension
4 Sets
4 Reps
@7.5
6
Reverse Wrist Curl (Dumbbell)
4 Sets
4 Reps
@7.5
Day 3
1
Overhead Press (Dumbbell)
4 Sets
4 Reps
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
4 Reps
@7.5
3
Arnold Press
4 Sets
4 Reps
@7.5
4
Face Pull
4 Sets
4 Reps
@7.5
5
Decline Crunch
4 Sets
4 Reps
@7.5
Day 4
1
Leg Extension
4 Sets
4 Reps
@7.5
2
Leg Press
4 Sets
4 Reps
@7.5
3
Hip Abductor (Machine)
4 Sets
4 Reps
@7.5
4
Hip Adductor (Machine)
4 Sets
4 Reps
@7.5
5
Seated Calf Raise
4 Sets
4 Reps
@7.5
6
Plank (Weighted)
4 Sets
4 Reps
@7.5