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Aiman Saeed Workout Program FB 4d

by Giovanni HoSang (Giovanni HoSang)

Program Description

**Aiman Saeed Workout Program FB 4d** is a comprehensive 10-week training regimen designed to transform your physique through a balanced blend of strength and hypertrophy training. With 40 days of targeted workouts, this program emphasizes major muscle groups, incorporating essential lifts like the Bench Press and Lat Pulldown, alongside accessory movements to enhance muscle definition and functional strength. Each session is structured to maximize intensity and results, ensuring you stay motivated and challenged throughout your fitness journey. Get ready to push your limits and achieve your goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 13, 2025 11:48
  • Last Edited
    Aug 16, 2025 09:46
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 7
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Hamstring Curl
2
12 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Overhead Extension (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
1
12 reps
RPE 7
5
Bench Press (Barbell)
2
12 reps
RPE 7
6
Incline Bench Press (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Lat Pulldown
2 Sets
12 Reps
@7
4
Seated Row (Machine)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@7
Day 2
1
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
2
Hamstring Curl
2 Sets
12 Reps
@7
3
Standing Calf Raise
2 Sets
20 Reps
@7
4
Shoulder Press (Machine)
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
12 Reps
@7
2
Seated Row (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@7
@7
3
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
4
Bicep Curl (Cable)
1 Set
12 Reps
@7
5
Bench Press (Barbell)
2 Sets
12 Reps
@7
6
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
Day 4
1
Leg Extension
3 Sets
15 Reps
@7
2
Hamstring Curl
1 Set
12 Reps
@7
3
Standing Calf Raise
3 Sets
20 Reps
@7
4
Shoulder Press (Machine)
2 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7