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BoostcampPNG

The Mebarak protocol

by Mejia J.

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
    May 17, 2025 07:29
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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
-