logo
BoostcampPNG

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
    Mar 04, 2025 04:25
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
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
-