الضرغام رغم الاصابه
Full body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 10 reps | @9 |
| 2 | Leg Curl | 3 | 10 reps | @9 |
| 3 | Bench Press (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Chest Fly (Cable) | 3 | 10 reps | @9 |
| 5 | Lat Pulldown (Neutral Grip) | 3 | 10 reps | @9 |
| 6 | One Arm Lateral Raise (Cable) | 3 | 10 reps | @9 |
| 7 | Seated Cable Crunch | 3 | 10 reps | @9 |
| 8 | Hammer Curl (Dumbbell) | 3 | 10 reps | @9 |
| 9 | Single Arm Pushdown | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Press | 3 | 10 reps | @9 |
| 2 | Glute Bridge (Band) | 3 | 10 reps | @9 |
| 3 | Hip Adductor (Machine) | 3 | 10 reps | @9 |
| 4 | Seated Row (Cable) | 3 | 10 reps | @9 |
| 5 | Shrug (Dumbbell) | 3 | 10 reps | @9 |
| 6 | Chest Supported Row (Machine) | 3 | 10 reps | @9 |
| 7 | Incline Chest Press (Machine) | 3 | 10 reps | @9 |
| 8 | Bicep Curl (Dumbbell) | 3 | 10 reps | @9 |
| 9 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @9 |
| 10 | Reverse Wrist Curl (Barbell) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 10 reps | @9 |
| 2 | Hack Squat | 3 | 10 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Chest Press (Machine) | 3 | 10 reps | @9 |
| 5 | Decline Bench Press (Barbell) | 3 | 10 reps | @9 |
| 6 | T-Bar Row | 3 | 10 reps | @9 |
| 7 | Face Pull | 3 | 10 reps | @9 |
| 8 | Tricep Extension (Machine) | 3 | 10 reps | @9 |
| 9 | Seated Calf Raise | 3 | 10 reps | @9 |
| 10 | Hanging Leg Raise | 3 | 10 reps | @9 |
| 11 | Preacher Curl (Barbell) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10 reps | @9 |
| 2 | Back Extension | 3 | 10 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Pec Deck (Machine) | 3 | 10 reps | @9 |
| 5 | T-Bar Row | 3 | 10 reps | @9 |
| 6 | Lateral Raise (Machine) | 3 | 10 reps | @9 |
| 7 | Bicep Curl (Cable) | 3 | 10 reps | @9 |
| 8 | Side Crunch (Cable) | 3 | 10 reps | @9 |
| 9 | Single Arm Tricep Extension (Cable) | 3 | 10 reps | @9 |
| 10 | Single Leg Press | 3 | 10 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, الضرغام رغم الاصابه is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 150 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
الضرغام رغم الاصابه is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
الضرغام رغم الاصابه is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
