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Achive Your Fitness Goal - Mohit

by Mohit Mannewar

Program Description

**Achieve Your Fitness Goal - Mohit** is a dynamic 4-week program designed to elevate your strength and sculpt your physique through a blend of powerlifting and athletic training. With 20 workouts scheduled over the month, you'll engage in compound movements like squats, deadlifts, and bench presses, tailored for intermediate to advanced lifters. Each session emphasizes proper form and intensity, ensuring you build muscle while enhancing your overall athletic performance. Get ready to push your limits and achieve your fitness aspirations!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 06:18
  • Last Edited
    Aug 12, 2025 12:25

Summary

Unlock your potential with "Achieve Your Fitness Goal - Mohit," a comprehensive 4-week program designed for serious lifters. Train five days a week with a focus on powerlifting techniques, targeting major muscle groups through compound movements like squats and bench presses. Each workout is structured to maximize strength gains and improve your overall performance, featuring a mix of barbell, dumbbell, and machine exercises. Get ready to push your limits and achieve the results you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Triceps
12.2%
Hamstrings
11.9%
Chest
10.6%
Upper Back
10.5%
Glutes
10.3%
Front Delts
5.5%
Biceps
5.5%
Lats
5.5%
Lower Back
4.4%
Middle Delts
2.9%
Abs
2.4%
Adductors
1.9%
Calves
1.6%
Rear Delts
1.6%
Forearms
0.6%
Abductors
0.3%
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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 (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
13 reps
RPE 8
3
Leg Press
1
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
13 reps
RPE 8
3
Leg Press
1
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
13 reps
RPE 8
3
Leg Press
1
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
13 reps
RPE 8
3
Leg Press
1
2
15 reps
15 reps
RPE 8
RPE 8.5
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 9
3
Dip (Weighted)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 9
3
Dip (Weighted)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 9
3
Dip (Weighted)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 9
3
Dip (Weighted)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
3
12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
3
12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
3
12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Chin-Up (Weighted)
3
12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
20 reps
RPE 8
5
Bench Press (Close Grip)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
5
Hyperextension
3
15 reps
RPE 8
6
Shrug (Barbell)
4
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
5
Hyperextension
3
15 reps
RPE 8
6
Shrug (Barbell)
4
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
5
Hyperextension
3
15 reps
RPE 8
6
Shrug (Barbell)
4
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Extension
3
15 reps
RPE 8
4
Glute-Ham Raise
3
15 reps
RPE 8
5
Hyperextension
3
15 reps
RPE 8
6
Shrug (Barbell)
4
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Barbell)
3 Sets
13 Reps
@8
3
Leg Press
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
4
Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@9
3
Dip (Weighted)
3 Sets
12 Reps
@8
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Chin-Up (Weighted)
3 Sets
12 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
20 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
@7.5
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7.5
3
Leg Extension
3 Sets
15 Reps
@8
4
Glute-Ham Raise
3 Sets
15 Reps
@8
5
Hyperextension
3 Sets
15 Reps
@8
6
Shrug (Barbell)
4 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
12 Reps
@8