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Raghad's 2

by Raghad
5 athletes joined

Program Description

Bulk for girls الكارديو بعد التمرين نص ساعه متوسط

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2025 10:39
  • Last Edited
    Jul 29, 2025 11:52

Summary

Raghad's 2 is a dynamic 4-week workout program designed to challenge your strength and sculpt your physique with 4 training days each week. This program focuses on both upper and lower body workouts, incorporating a variety of exercises like dumbbell squats, bench presses, and glute kickbacks to target key muscle groups effectively. With a full gym setup, you'll have access to the equipment needed to push your limits and achieve your fitness goals. Get ready to build strength and enhance your overall performance!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.7%
Abs
13.7%
Triceps
11.3%
Biceps
8.1%
Upper Back
7.3%
Chest
7.2%
Quadriceps
6.7%
Front Delts
6.3%
Lats
6.3%
Middle Delts
4.7%
Hamstrings
3.6%
Abductors
2%
Lower Back
2%
Rear Delts
2%
Adductors
1.9%
Forearms
1.1%
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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
Squat (Dumbbell)
3
8 reps
-
2
Glute Dumbbell RDL
3
8-10 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8-10 reps
-
5
Glute Kickback (Cable)
3
8-10 reps
-
6
Side Crunch
5
30-60 secs
-
7
Flutter Kicks
5
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
8 reps
-
2
Glute Dumbbell RDL
3
8-10 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8-10 reps
-
5
Glute Kickback (Cable)
3
8-10 reps
-
6
Side Crunch
5
30-60 secs
-
7
Flutter Kicks
5
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
8 reps
-
2
Glute Dumbbell RDL
3
8-10 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8-10 reps
-
5
Glute Kickback (Cable)
3
8-10 reps
-
6
Side Crunch
5
30-60 secs
-
7
Flutter Kicks
5
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
8 reps
-
2
Glute Dumbbell RDL
3
8-10 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8-10 reps
-
5
Glute Kickback (Cable)
3
8-10 reps
-
6
Side Crunch
5
30-60 secs
-
7
Flutter Kicks
5
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
8
French Press
3
10 reps
-
9
Shoulder Press (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
8
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
8
French Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
8
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10 reps
-
2
Back Extension
3
10 reps
-
3
Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Decline Sit Up (Weighted)
5
20 reps
-
6
Incline Bench Press (Barbell)
3
8 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10 reps
-
2
Back Extension
3
10 reps
-
3
Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Decline Sit Up (Weighted)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10 reps
-
2
Back Extension
3
10 reps
-
3
Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Decline Sit Up (Weighted)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10 reps
-
2
Back Extension
3
10 reps
-
3
Squat (Dumbbell)
4
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Decline Sit Up (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Plank
4
20-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Plank
4
20-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Plank
4
20-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Plank
4
20-60 secs
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Dumbbell)
3 Sets
8 Reps
-
2
Glute Dumbbell RDL
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
5
Glute Kickback (Cable)
3 Sets
8-10 Reps
-
6
Side Crunch
5 Sets
30-60 secs
-
7
Flutter Kicks
5 Sets
30-60 secs
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
7
Plank
4 Sets
20-60 secs
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
8
French Press
3 Sets
10 Reps
-
9
Shoulder Press (Machine)
4 Sets
12 Reps
-
Day 3
1
Glute Dumbbell RDL
4 Sets
10 Reps
-
2
Back Extension
3 Sets
10 Reps
-
3
Squat (Dumbbell)
4 Sets
8 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Decline Sit Up (Weighted)
5 Sets
20 Reps
-
6
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-