logo
BoostcampPNG

Ahmad

by Abed Bastati
1 athletes joined

Program Description

Ahmad

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 04:19
  • Last Edited
    Jun 18, 2025 12:54

Summary

Embark on an 8-week journey with the Ahmad program, designed for those ready to elevate their fitness game with just two workouts per week. This comprehensive plan focuses on building strength and muscle through a mix of machine and free weight exercises, targeting major muscle groups including chest, back, arms, and core. Each session is crafted to maximize your time in the gym, ensuring you get the most out of every rep. With a blend of compound movements and isolation exercises, you'll not only enhance your physique but also boost your overall performance. Get ready to transform your workouts and achieve your fitness goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Chest Fly (Machine)
3 Sets
10-15 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
-
5
Decline Crunch (Weighted)
2 Sets
AMRAP
-
Day 1
1
Lat Pulldown
3 Sets
10-15 Reps
-
2
Reverse Pec Deck
3 Sets
10-15 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
4
Hanging Leg Raise
2 Sets
AMRAP
-
5
Run
1 Set
15 mins
-