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Sir Fahmi ElChamp

by Austin K.

Program Description

Strength Training Program Designed to Master Form while Nailing Hypertrophy and Strength.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 08, 2025 07:13
  • Last Edited
    Jun 08, 2025 09:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Reverse Pec Deck
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown
3
-
3
Shoulder Press (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Seated Hamstring Curl
3
-
3
Hip Abductor (Machine)
3
-
4
Loaded/Bodyweight or Box-Supported Squats
3
-
5
Seated Calf Raise
3
-
6
Bent Leg Raise
3
-
7
Bird Dog
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Seated Hamstring Curl
3
-
3
Hip Abductor (Machine)
3
-
4
Loaded/Bodyweight or Box-Supported Squats
3
-
5
Seated Calf Raise
3
-
6
Bent Leg Raise
3
-
7
Bird Dog
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Seated Hamstring Curl
3
-
3
Hip Abductor (Machine)
3
-
4
Loaded/Bodyweight or Box-Supported Squats
3
-
5
Seated Calf Raise
3
-
6
Bent Leg Raise
3
-
7
Bird Dog
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Seated Hamstring Curl
3
-
3
Hip Abductor (Machine)
3
-
4
Loaded/Bodyweight or Box-Supported Squats
3
-
5
Seated Calf Raise
3
-
6
Bent Leg Raise
3
-
7
Bird Dog
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Seated Hamstring Curl
3
-
3
Hip Abductor (Machine)
3
-
4
Loaded/Bodyweight or Box-Supported Squats
3
-
5
Seated Calf Raise
3
-
6
Bent Leg Raise
3
-
7
Bird Dog
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Seated Hamstring Curl
3
-
3
Hip Abductor (Machine)
3
-
4
Loaded/Bodyweight or Box-Supported Squats
3
-
5
Seated Calf Raise
3
-
6
Bent Leg Raise
3
-
7
Bird Dog
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Row (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Preacher Curl Machine
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Row (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Preacher Curl Machine
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Row (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Preacher Curl Machine
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Row (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Preacher Curl Machine
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Row (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Preacher Curl Machine
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Seated Row (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Preacher Curl Machine
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Seated Hamstring Curl
3
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3
-
4
machine standing calf raises
3
-
5
Abs Crunch (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Seated Hamstring Curl
3
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3
-
4
machine standing calf raises
3
-
5
Abs Crunch (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Seated Hamstring Curl
3
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3
-
4
machine standing calf raises
3
-
5
Abs Crunch (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Seated Hamstring Curl
3
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3
-
4
machine standing calf raises
3
-
5
Abs Crunch (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Seated Hamstring Curl
3
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3
-
4
machine standing calf raises
3
-
5
Abs Crunch (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Seated Hamstring Curl
3
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3
-
4
machine standing calf raises
3
-
5
Abs Crunch (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Farmer's Walk (Weighted)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
-
2
Lat Pulldown
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
-
2
Seated Hamstring Curl
3 Sets
-
3
Hip Abductor (Machine)
3 Sets
-
4
Loaded/Bodyweight or Box-Supported Squats
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Bent Leg Raise
3 Sets
-
7
Bird Dog
3 Sets
-
Day 3
1
Bench Press (Barbell)
4 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Reverse Pec Deck
3 Sets
-
5
Preacher Curl Machine
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 4
1
Leg Press (45 Degrees)
4 Sets
-
2
Seated Hamstring Curl
3 Sets
-
3
Assisted Step-Ups/Goblet Dumbell Squats/Cable Squats
3 Sets
-
4
machine standing calf raises
3 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
7
Farmer's Walk (Weighted)
3 Sets
-