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Raghad's 2

by Raghad
2 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
    Jun 18, 2025 10:14

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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-