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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 21, 2024 01:05
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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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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