logo
BoostcampPNG

Mohamed's Program 1.0

by Hayden T.
1 athletes joined

Program Description

Mohamed's Program 1.0

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2025 09:37
  • Last Edited
    Jun 18, 2025 11:46

Summary

Transform your physique with Mohamed's Program 1.0, a dynamic 4-week training regimen designed for serious lifters. This program features four intense workout days each week, focusing on key muscle groups including chest, arms, shoulders, and back. With a mix of dumbbell, cable, and bodyweight exercises, you'll build strength and enhance muscle definition. Get ready to push your limits and see real results as you follow this structured path to fitness success!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.8%
Triceps
17.2%
Front Delts
12.6%
Lats
11.5%
Biceps
7.8%
Quadriceps
6.7%
Upper Back
6.3%
Middle Delts
6.1%
Hamstrings
5.2%
Calves
4.8%
Glutes
1.5%
Forearms
1%
Rear Delts
0.8%
Abductors
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Cable)
5 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
20 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Hammer Curl
4 Sets
12 Reps
-
4
French Press
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Lying Side Lateral Raise
4 Sets
12 Reps
-
7
Military Press (Barbell)
3 Sets
12 Reps
-
8
Reverse Cable Fly
4 Sets
15 Reps
-
9
Six Ways
4 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
12 Reps
-
2
Cable Row V Bar
4 Sets
12 Reps
-
3
Pullover (Machine)
4 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
5
Dumbbell Double Hand Row
3 Sets
12 Reps
-
Day 4
1
Leg Extension
3 Sets
15 Reps
-
2
Seated Hamstring Curl
3 Sets
15 Reps
-
3
Leg Press
4 Sets
8 Reps
-
4
Good Girl, Bad Girl
4 Sets
12 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-