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BoostcampPNG

جدولي

by Raghad
1 athletes joined

Program Description

البرنامج ٥ ايام يومين علوي وسفلي بعدين بريك ثم علوي وسفلي بريك ويوم كارديو الهدف البناء العضلي شد ورسم الجسم + خسارة الدهون التركيز في الجدول على القلوتس

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 07, 2025 01:58
  • Last Edited
    Oct 19, 2025 05:17

Summary

Embark on an 8-week journey with "جدولي," designed for those ready to elevate their strength and conditioning. This program features 5 days of targeted workouts each week, focusing on both push and pull movements to build a balanced physique. With a mix of dumbbell, machine, and cable exercises, you'll engage major muscle groups while enhancing your overall fitness. Get ready to challenge yourself and achieve noticeable results with structured routines that fit seamlessly into your gym schedule!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.1%
Quadriceps
13.3%
Hamstrings
8.7%
Abs
7.7%
Upper Back
7.4%
Biceps
6.2%
Triceps
6%
Lats
5.9%
Front Delts
5.5%
Chest
4.6%
Middle Delts
4.6%
Lower Back
3.7%
Abductors
3.2%
Cardio
2.9%
Rear Delts
2.3%
Forearms
0.9%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Dumbbell RDL
4
10-12 reps
-
2
Step Up Cable
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Squat (Smith Machine)
4
10-12 reps
-
4
Deadlift (Barbell)
4
10-12 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Lower Back
4
10-12 reps
-
4
Plank
3
30-60 secs
-
5
Treadmill
1
45 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
6
Treadmill
1 Set
20-30 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
10-12 Reps
-
2
Lat Pulldown
4 Sets
10-12 Reps
-
3
Barbell Row
4 Sets
10-12 Reps
-
4
Face Pull
4 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
7
Treadmill
1 Set
20-30 mins
-
Day 1
1
Glute Dumbbell RDL
4 Sets
10-12 Reps
-
2
Step Up Cable
4 Sets
10-12 Reps
-
3
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
5
Glute Kickback (Cable)
4 Sets
12-15 Reps
-
6
Treadmill
1 Set
25-30 mins
-
Day 4
1
Leg Extension
4 Sets
10-12 Reps
-
2
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
3
Squat (Smith Machine)
4 Sets
10-12 Reps
-
4
Deadlift (Barbell)
4 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
4 Sets
10-12 Reps
-
6
Treadmill
1 Set
30 mins
-
Day 5
1
Russian Twist (Dumbbell)
4 Sets
10-12 Reps
-
2
Seated Cable Crunch
4 Sets
12-15 Reps
-
3
Lower Back
4 Sets
10-12 Reps
-
4
Plank
3 Sets
30-60 secs
-
5
Treadmill
1 Set
45 mins
-