Program Description
Good programme
Program Overview
- LevelBeginner, Novice, Advanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 17, 2023 05:52
- Last EditedJun 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!
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 Press2 Sets
-
2
Abs Crunch (Weighted)2 Sets
-
3
Calf Raise (Leg Press)2 Sets
-
4
Lat Pulldown2 Sets
-
Day 5
1
Chest Supported Row (Machine)2 Sets
-
2
Belt Squat2 Sets
-
3
Standing Calf Raise2 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 Curl2 Sets
-
7
Wrist Curls1 Set
-
Day 3
1
Seated Dip (Machine)2 Sets
-
2
Chest Fly (Machine)1 Set
-
3
Preacher Curl (Barbell)2 Sets
-
4
Seated Hamstring Curl1 Set
-
5
Lateral Raise (Machine)2 Sets
-
6
Wrist Curls1 Set
-
Day 6
1
Seated Dip (Machine)2 Sets
-
2
Chest Fly (Machine)1 Set
-
3
Preacher Curl (Barbell)2 Sets
-
4
Seated Hamstring Curl2 Sets
-
5
Lateral Raise (Machine)2 Sets
-
6
Wrist Curls1 Set
-
Day 4
1A
Seated Row (Machine)2 Sets
-
2
Abs Crunch (Weighted)2 Sets
-
3
Rear Delt Fly (Machine)1 Set
-