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BoostcampPNG

جدول حق واحد توه بادي

by Azzam G.
4 athletes joined

Program Description

Workout ig

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 22, 2025 12:23
  • Last Edited
    Aug 03, 2025 03:27

Summary

Experience a transformative 8-week journey with "جدول حق واحد توه بادي," designed for dedicated lifters ready to elevate their strength and physique. This program features 6 days of targeted workouts each week, focusing on key muscle groups through a variety of machine and cable exercises, including chest presses, seated rows, and leg presses. You’ll build muscle and enhance endurance with a structured approach that emphasizes progressive overload. Equip your garage gym and get ready to push your limits—results await!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.3%
Upper Back
13.3%
Triceps
11.4%
Front Delts
10%
Lats
9.3%
Quadriceps
8.7%
Biceps
7.3%
Middle Delts
6.8%
Hamstrings
6.4%
Forearms
3.7%
Rear Delts
3.5%
Calves
2.9%
Glutes
2.3%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Bicep Curl (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Bicep Curl (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Cable)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Bicep Curl (Cable)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Bicep Curl (Cable)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Farmer's Walk (Weighted)
2
10 reps
RPE 8
6
Trap Bar Power Shrug
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9.5
4
Standing Calf Raise
2
14 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
Day 2
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Bicep Curl (Cable)
2 Sets
10 Reps
@7
Day 3
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Bicep Curl (Cable)
2 Sets
10 Reps
@7
Day 6
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7