VllogsRaye / for Men

by Raghad

1 athletes joined

Program Description

**vllogsraye Program** is a comprehensive 4-week bodybuilding journey designed for beginners looking to build strength and muscle. With 16 training sessions, this program incorporates a variety of exercises targeting all major muscle groups, ensuring a balanced approach to fitness. Each workout is structured to include effective movements like the Incline Bench Press and Lat Pulldown, with clear video demonstrations to guide you. Get ready to transform your physique and establish a solid foundation in the gym!

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 20, 2025 03:43
Last Edited
Aug 20, 2025 05:25

Summary

Unleash your strength with the VllogsRaye program designed specifically for men! Over four weeks, you’ll engage in a balanced routine of four training days per week, focusing on push and pull movements to maximize muscle growth and enhance overall fitness. This program combines essential exercises like the Incline Bench Press and Lat Pulldown, ensuring a comprehensive workout that targets all major muscle groups. Equip yourself with a full gym setup and get ready to elevate your performance and physique!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Shoulder Press (Machine)

10-12 reps

Bench Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

V-Handle Tricep Pushdown (Cable)

10-12 reps

Lying Leg Raise

15-12 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Shoulder Press (Machine)

10-12 reps

Bench Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

V-Handle Tricep Pushdown (Cable)

10-12 reps

Lying Leg Raise

15-12 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Shoulder Press (Machine)

10-12 reps

Bench Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

V-Handle Tricep Pushdown (Cable)

10-12 reps

Lying Leg Raise

15-12 reps

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

Shoulder Press (Machine)

10-12 reps

Bench Press (Dumbbell)

10-12 reps

Lateral Raise (Dumbbell)

15-20 reps

V-Handle Tricep Pushdown (Cable)

10-12 reps

Lying Leg Raise

15-12 reps

Day 2

Lat Pulldown

10-12 reps

Barbell Row

10-12 reps

Seated Row (Cable)

10-12 reps

Face Pull

15-20 reps

Bicep Curl (Barbell)

10-12 reps

Hammer Curl

10-12 reps

Decline Crunch

10-12 reps

Day 2

Lat Pulldown

10-12 reps

Barbell Row

10-12 reps

Seated Row (Cable)

10-12 reps

Face Pull

15-20 reps

Bicep Curl (Barbell)

10-12 reps

Hammer Curl

10-12 reps

Decline Crunch

10-12 reps

Day 2

Lat Pulldown

10-12 reps

Barbell Row

10-12 reps

Seated Row (Cable)

10-12 reps

Face Pull

15-20 reps

Bicep Curl (Barbell)

10-12 reps

Hammer Curl

10-12 reps

Decline Crunch

10-12 reps

Day 2

Lat Pulldown

10-12 reps

Barbell Row

10-12 reps

Seated Row (Cable)

10-12 reps

Face Pull

15-20 reps

Bicep Curl (Barbell)

10-12 reps

Hammer Curl

10-12 reps

Decline Crunch

10-12 reps

Day 3

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Squat (Barbell)

10-12 reps

Romanian Deadlift (Barbell)

10-12 reps

Lunge (Kettlebell)

10-12 reps

Leg Press

10-12 reps

Day 3

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Squat (Barbell)

10-12 reps

Romanian Deadlift (Barbell)

10-12 reps

Lunge (Kettlebell)

10-12 reps

Leg Press

10-12 reps

Day 3

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Squat (Barbell)

10-12 reps

Romanian Deadlift (Barbell)

10-12 reps

Lunge (Kettlebell)

10-12 reps

Leg Press

10-12 reps

Day 3

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Squat (Barbell)

10-12 reps

Romanian Deadlift (Barbell)

10-12 reps

Lunge (Kettlebell)

10-12 reps

Leg Press

10-12 reps

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Bicep Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

15-20 reps

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Bicep Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

15-20 reps

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Bicep Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

15-20 reps

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Bicep Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

15-20 reps

Day 1

Incline Bench Press (Dumbbell)

4 Sets

10-12 Reps

Shoulder Press (Machine)

4 Sets

10-12 Reps

Bench Press (Dumbbell)

4 Sets

10-12 Reps

Lateral Raise (Dumbbell)

4 Sets

15-20 Reps

V-Handle Tricep Pushdown (Cable)

4 Sets

10-12 Reps

Lying Leg Raise

4 Sets

15-12 Reps

Day 2

Lat Pulldown

4 Sets

10-12 Reps

Barbell Row

4 Sets

10-12 Reps

Seated Row (Cable)

4 Sets

10-12 Reps

Face Pull

4 Sets

15-20 Reps

Bicep Curl (Barbell)

4 Sets

10-12 Reps

Hammer Curl

4 Sets

10-12 Reps

Decline Crunch

4 Sets

10-12 Reps

Day 3

Leg Extension

4 Sets

10-12 Reps

Leg Curl

4 Sets

10-12 Reps

Squat (Barbell)

4 Sets

10-12 Reps

Romanian Deadlift (Barbell)

4 Sets

10-12 Reps

Lunge (Kettlebell)

4 Sets

10-12 Reps

Leg Press

4 Sets

10-12 Reps

Day 4

Incline Bench Press (Dumbbell)

4 Sets

10-12 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

10-12 Reps

Lateral Raise (Cable)

4 Sets

10-12 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-12 Reps

Bicep Curl (Barbell)

4 Sets

10-12 Reps

Decline Sit Up (Weighted)

4 Sets

15-20 Reps