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Janjon El 3assol

by Nader S.
1 athletes joined

Program Description

**Janjon El 3assol** is a focused 1-week program designed to maximize your strength gains with just two training sessions per week. Each session targets key muscle groups with a mix of machine and cable exercises, including the Bench Press, Hack Squat, and Seated Row, ensuring a comprehensive upper and lower body workout. With structured sets and rep targets, you'll push your limits while building muscle and enhancing endurance. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2026 05:50
  • Last Edited
    Apr 07, 2026 11:46
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Lats
10.1%
Biceps
9.4%
Triceps
8.6%
Front Delts
7.9%
Chest
7.2%
Quadriceps
7.2%
Hamstrings
7.2%
Abs
7.2%
Rear Delts
6.5%
Calves
5.8%
Middle Delts
4.3%
Glutes
2.9%
Forearms
2.2%
Lower Back
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
8
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Preacher Curl (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Abs Crunch (Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
2
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
2
Chest Fly (Cable)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Seated Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
7
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
9
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
Day 2
1
Hack Squat
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Abs Crunch (Machine)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@10
@10
@10