logo
BoostcampPNG

MAHYA'S BADASS

by Mahya Saeednejad
2 athletes joined

Program Description

Full body program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 16, 2024 06:23
  • Last Edited
    Aug 18, 2025 01:32

Summary

Unleash your inner powerhouse with "MAHYA'S BADASS," a dynamic 4-week program designed to sculpt and strengthen your entire body. Committing just three days a week, you'll tackle a variety of targeted exercises, including weighted step-ups, cable chest flies, and core-enhancing planks. This program is perfect for those ready to elevate their fitness game and achieve impressive results in a supportive gym environment. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Abs
14.7%
Front Delts
9%
Triceps
9%
Lats
9%
Quadriceps
6.8%
Middle Delts
6.8%
Biceps
6.8%
Glutes
5.6%
Chest
4.5%
Hamstrings
3.4%
Abductors
2.3%
Rear Delts
2.3%
Forearms
1.9%
Adductors
1.1%
Lower Back
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Pull-Up (Assisted)
3
5 reps
-
6
Lat Pulldown
3
12 reps
-
7
Bird Dog
3
12 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Pull-Up (Assisted)
3
5 reps
-
6
Lat Pulldown
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Pull-Up (Assisted)
3
5 reps
-
6
Lat Pulldown
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
3 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Pull-Up (Assisted)
3
5 reps
-
6
Lat Pulldown
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Knee Raise (Captain's Chair)
3
12 reps
-
8
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Knee Raise (Captain's Chair)
3
12 reps
-
8
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Knee Raise (Captain's Chair)
3
12 reps
-
8
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Push Up
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Knee Raise (Captain's Chair)
3
12 reps
-
8
Russian Twist (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
-
2
Fire Hydrants
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
8
Side Plank
2
1 mins
-
9
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
-
2
Fire Hydrants
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
8
Side Plank
2
1 mins
-
9
Bird Dog
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
-
2
Fire Hydrants
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
8
Side Plank
2
1 mins
-
9
Bird Dog
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
1 mins
-
2
Fire Hydrants
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
8
Side Plank
2
1 mins
-
9
Bird Dog
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Step-Up (Weighted)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Pull-Up (Assisted)
3 Sets
5 Reps
-
6
Lat Pulldown
3 Sets
12 Reps
-
7
Bird Dog
3 Sets
12 Reps
-
8
Plank
1 Set
1 mins
-
Day 2
1
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Knee Raise (Captain's Chair)
3 Sets
12 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Wall Sit
3 Sets
1 mins
-
2
Fire Hydrants
3 Sets
12 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Lying Leg Raise
3 Sets
12 Reps
-
8
Side Plank
2 Sets
1 mins
-
9
Abs Crunch (Weighted)
3 Sets
12 Reps
-