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Wiam’s strength program personalized

by Wiam

Program Description

Wiam’s personalized strength program is a comprehensive 4-week journey designed to sculpt and build muscle through targeted workouts. With 16 sessions spread across the month, each 60-minute workout emphasizes upper and lower body strength, incorporating exercises like Lat Pulldowns, Bulgarian Split Squats, and Bench Presses. This intermediate program is perfect for those looking to elevate their training with a full gym setup, ensuring you maximize your gains and achieve your fitness goals. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 11:12
  • Last Edited
    Feb 13, 2026 11:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.5%
Hamstrings
12.5%
Triceps
9.1%
Quadriceps
9.1%
Upper Back
6.8%
Biceps
6.8%
Front Delts
5.7%
Abs
5.7%
Lats
4.5%
Middle Delts
4.5%
Calves
4.5%
Chest
4.5%
Abductors
3.4%
Rear Delts
2.3%
Forearms
2.3%
Lower Back
2.3%
Other
2.3%
Adductors
1.1%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Plank
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Plank
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Plank
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Plank
3
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Calf Raise (Machine)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Calf Raise (Machine)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Calf Raise (Machine)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Calf Raise (Machine)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Bench Dips
3
7 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Bench Dips
3
7 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Bench Dips
3
7 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
RPE 8.5
4
Bench Dips
3
7 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
12 reps
RPE 7.5
4
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
12 reps
RPE 7.5
4
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
12 reps
RPE 7.5
4
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Hip Thrust (Barbell)
3
8 reps
RPE 9
3
Hip Abductor (Machine)
3
12 reps
RPE 7.5
4
Calf Raise (Machine)
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Plank
3 Sets
0.5 mins
@9
Day 2
1
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Calf Raise (Machine)
3 Sets
10 Reps
@7.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Bench Press (Barbell)
3 Sets
8 Reps
@8.5
4
Bench Dips
3 Sets
7 Reps
@9
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
10 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
3
Hip Abductor (Machine)
3 Sets
12 Reps
@7.5
4
Calf Raise (Machine)
3 Sets
10 Reps
@7