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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
11.5%
Front Delts
11%
Chest
10.5%
Lats
8.9%
Middle Delts
7.3%
Abs
5.8%
Glutes
5.2%
Quadriceps
5.2%
Biceps
3.7%
Abductors
3.1%
Lower Back
2.6%
Forearms
2.6%
Rear Delts
2.6%
Adductors
2.6%
Calves
2.6%
Hamstrings
1.6%
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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
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