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Dunya

by Dunya P.
1 athletes joined

Program Description

**Dunya** is a comprehensive 12-week powerbuilding program designed to elevate your strength and physique. With a commitment of 60 days, you'll engage in a balanced mix of push, pull, and leg workouts, each lasting approximately 90 minutes. This program is suitable for both intermediate and novice lifters, utilizing a full gym setup to maximize your potential. Get ready to build muscle, increase power, and transform your training routine!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 24, 2025 06:06
  • Last Edited
    Oct 24, 2025 10:15

Summary

Transform your physique with the Dunya program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push, pull, and accessory movements that target all major muscle groups. Each workout is structured with a variety of exercises, including barbell bench presses, lat pulldowns, and cable rows, ensuring you build strength and muscle effectively. Get ready to elevate your training and achieve your fitness goals with a program crafted for real results.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Chest
12.5%
Front Delts
12.2%
Triceps
12.2%
Lats
11%
Middle Delts
9.4%
Biceps
6.9%
Hamstrings
5.3%
Rear Delts
5%
Quadriceps
4.4%
Glutes
2.4%
Lower Back
1.9%
Abs
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
2
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Alternating Dumbbell Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
2
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Leg Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Barbell Row
2 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Alternating Dumbbell Curl
2 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Lat Pulldown
3 Sets
-
2
Barbell Row
2 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Alternating Dumbbell Curl
2 Sets
-
Day 5
1
Leg Press (45 Degrees)
3 Sets
-
2
Leg Extension
2 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Leg Curl
2 Sets
-