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Focused Four: Muscle Group Split
by Mohammad Traboulsi
1 athletes joined
Program Description
Muscle Focus Program stands out due to its strategic approach to muscle group isolation, ensuring each muscle gets dedicated attention and adequate recovery time. Unlike generalized programs, it minimizes overtraining and maximizes muscle growth by focusing on specific groups each day. This method enhances strength, reduces injury risk, and provides a balanced and efficient workout regimen, making it superior for achieving well-rounded fitness goals.
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 17, 2024 09:11
Last Edited
Jun 17, 2024 09:59
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Chest Press (Machine)
3 Sets
8 Reps
@10
5
Dip (Assisted)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Hyperextension
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Machine)
3 Sets
8 Reps
@10
3
Face Pull
3 Sets
8 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8 Reps
@10
5
Sit Up
3 Sets
20 Reps
@10
6
Plank
3 Sets
1 mins
@10
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@10
2
Leg Extension
3 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Standing Calf Raise
3 Sets
8 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8 Reps
@10