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Saud program

by Raghad

Program Description

**Saud 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
    Jul 19, 2025 08:33
  • Last Edited
    Jul 23, 2025 09:55

Summary

The Saud program is a comprehensive 4-week training plan designed for those looking to build strength and muscle through a structured approach. With 4 workout days each week, you'll focus on targeted push and pull movements, incorporating exercises like the Incline Bench Press, Lat Pulldown, and Barbell Row. Each session is crafted to challenge your limits while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Equip yourself with a full gym setup and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10%
Quadriceps
9.6%
Middle Delts
9.1%
Biceps
8.7%
Hamstrings
8.7%
Upper Back
8.2%
Abs
8.2%
Chest
6.8%
Lats
5.9%
Glutes
5.9%
Rear Delts
2.7%
Lower Back
1.8%
Adductors
1.4%
Forearms
1.4%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lying Leg Raise
4
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lying Leg Raise
4
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lying Leg Raise
4
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Shoulder Press (Machine)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lying Leg Raise
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Barbell Row
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
4
10-12 reps
-
7
Decline Crunch
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Barbell Row
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
4
10-12 reps
-
7
Decline Crunch
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Barbell Row
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
4
10-12 reps
-
7
Decline Crunch
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Barbell Row
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
4
10-12 reps
-
7
Decline Crunch
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
10-12 reps
-
5
Lunge (Kettlebell)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
10-12 reps
-
5
Lunge (Kettlebell)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
10-12 reps
-
5
Lunge (Kettlebell)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Romanian Deadlift (Barbell)
4
10-12 reps
-
5
Lunge (Kettlebell)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Decline Sit Up (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Decline Sit Up (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Decline Sit Up (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Decline Sit Up (Weighted)
4
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
3
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Lying Leg Raise
4 Sets
15-12 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
-
2
Barbell Row
4 Sets
10-12 Reps
-
3
Seated Row (Cable)
4 Sets
10-12 Reps
-
4
Face Pull
4 Sets
15-20 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
6
Hammer Curl
4 Sets
10-12 Reps
-
7
Decline Crunch
4 Sets
10-12 Reps
-
Day 3
1
Leg Extension
4 Sets
10-12 Reps
-
2
Leg Curl
4 Sets
10-12 Reps
-
3
Squat (Barbell)
4 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
-
5
Lunge (Kettlebell)
4 Sets
10-12 Reps
-
6
Leg Press
4 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
6
Decline Sit Up (Weighted)
4 Sets
15-20 Reps
-