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Ahmed

by احمد مسعد ا.

Program Description

Good programme

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2023 05:52
  • Last Edited
    Jun 18, 2025 11:43

Summary

Transform your physique with the Ahmed program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, you'll engage in targeted workouts that emphasize both strength and hypertrophy across all major muscle groups. Each session includes a variety of machine and free weight exercises, ensuring you build muscle effectively while enhancing your overall fitness. Get ready to push your limits and achieve your goals with this structured and motivating training plan!
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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
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
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
2
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
1
-
8
Kelso Shrug
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
-
2
Preacher Curl (Barbell)
1
-
3
Chest Fly (Machine)
1
-
4
Rear Delt Fly (Machine)
2
-
5
Lateral Raise (Machine)
1
-
6
Seated Hamstring Curl
1
-
7
Wrist Curls
1
-
8
Kelso Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Abs Crunch (Weighted)
2
-
3
Calf Raise (Leg Press)
2
-
4
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Abs Crunch (Weighted)
1
-
3
Calf Raise (Leg Press)
1
-
4
Lat Pulldown
1
-
5
Belt Squat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Abs Crunch (Weighted)
1
-
3
Calf Raise (Leg Press)
1
-
4
Lat Pulldown
1
-
5
Belt Squat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
1
-
5
Lateral Raise (Machine)
2
-
6
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
-
2
Abs Crunch (Weighted)
2
-
3
Wrist Curls
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Belt Squat
2
-
3
Standing Calf Raise
2
-
4
Rear Delt Fly (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
6
Wrist Curls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
-
2
Chest Fly (Machine)
1
-
3
Preacher Curl (Barbell)
2
-
4
Seated Hamstring Curl
2
-
5
Lateral Raise (Machine)
2
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
2 Sets
-
2
Abs Crunch (Weighted)
2 Sets
-
3
Calf Raise (Leg Press)
2 Sets
-
4
Lat Pulldown
2 Sets
-
Day 5
1
Chest Supported Row (Machine)
2 Sets
-
2
Belt Squat
2 Sets
-
3
Standing Calf Raise
2 Sets
-
4
Rear Delt Fly (Machine)
1 Set
-
Day 1
1
Seated Dip (Machine)
1 Set
-
2
Preacher Curl (Barbell)
1 Set
-
3
Chest Fly (Machine)
1 Set
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
Lateral Raise (Machine)
1 Set
-
6
Seated Hamstring Curl
2 Sets
-
7
Wrist Curls
1 Set
-
Day 3
1
Seated Dip (Machine)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Preacher Curl (Barbell)
2 Sets
-
4
Seated Hamstring Curl
1 Set
-
5
Lateral Raise (Machine)
2 Sets
-
6
Wrist Curls
1 Set
-
Day 6
1
Seated Dip (Machine)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Preacher Curl (Barbell)
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Lateral Raise (Machine)
2 Sets
-
6
Wrist Curls
1 Set
-
Day 4
1A
Seated Row (Machine)
2 Sets
-
2
Abs Crunch (Weighted)
2 Sets
-
3
Rear Delt Fly (Machine)
1 Set
-