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The Mebarak protocol

by Mejia J.
5.0
(1 rating)

Program Description

V taper Aesthetic physique. 3 times per week

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 09:18
  • Last Edited
    Jun 18, 2025 09:39

Summary

Embark on a transformative 10-week journey with The Mebarak Protocol, designed for those ready to elevate their fitness game. This program features three dynamic workout days each week, combining high-intensity cardio and strength training through effective supersets. You'll engage your full body with exercises like the Incline Bench Press and 1km Row, ensuring balanced muscle development and endurance. Perfect for gym enthusiasts, this protocol will challenge you while keeping your workouts fresh and engaging. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
5
-
1B
1km Row
5
-
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
8-10 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Decline Bench Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
1
1
1
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3
6-8 reps
-
6B
Serratus Press (Cable)
3
15-
-
7A
Side Plank with Reach Through
3
10-
-
7B
Hanging Leg Raise
3
12-
-
8
Push-Up To Plank Ladder
1
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Elliptical
1
5 mins
-
1B
1km Row
1
5 mins
-
2
Barbell Row
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
7A
Pallof Press
3
10 reps
-
7B
Ab Wheel
3
15 reps
-
8
Farmer's Walk (Weighted)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
2
10-12 reps
8-10 reps
-
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Glute Abductions (Machine)
3
13-15 reps
-
6A
Decline Leg Raise
3
12 reps
-
6B
Abs Crunch (Machine)
3
15 reps
-
7A
Monster Walk
2
15 reps
-
7B
Glute Kickback (Cable)
2
15 reps
-
7C
Step-Up (Weighted)
2
10 reps
-
8
Staircase Machine
1
5 mins
-
Week 1
1 / 10 Weeks
Day 1
1A
Elliptical
5 Sets
-
1B
1km Row
5 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
-
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Decline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-
10-
8-
-
-
-
6A
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
6B
Serratus Press (Cable)
3 Sets
15-
-
7A
Side Plank with Reach Through
3 Sets
10-
-
7B
Hanging Leg Raise
3 Sets
12-
-
8
Push-Up To Plank Ladder
1 Set
6 mins
-
Day 2
1A
Elliptical
1 Set
5 mins
-
1B
1km Row
1 Set
5 mins
-
2
Barbell Row
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
6
Lat Pulldown
3 Sets
12-15 Reps
-
7A
Pallof Press
3 Sets
10 Reps
-
7B
Ab Wheel
3 Sets
15 Reps
-
8
Farmer's Walk (Weighted)
1 Set
5 mins
-
Day 3
1
Hip Thrust (Machine)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
-
-
2
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Glute Abductions (Machine)
3 Sets
13-15 Reps
-
6A
Decline Leg Raise
3 Sets
12 Reps
-
6B
Abs Crunch (Machine)
3 Sets
15 Reps
-
7A
Monster Walk
2 Sets
15 Reps
-
7B
Glute Kickback (Cable)
2 Sets
15 Reps
-
7C
Step-Up (Weighted)
2 Sets
10 Reps
-
8
Staircase Machine
1 Set
5 mins
-