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BoostcampPNG

Mahdi‘s Workout Plan

by Sahand H.
1 athletes joined

Program Description

🏋️‍♂️Training: - 1-4x die Woche - immer ein Tag Rest nach Training ‼️PROGRESSIVE STEIGERUNG‼️ - immer jede Woche mehr Gewicht/Wiederholungen Beispiel: - du hast 3x8 40kg Brustpresse heute gemacht - next Training steigerst du dich zB 3x9 mit 40kg oder 3x8 45kg - du wirst es nicht jedes Mal schaffen aber jedes Mal PROBIEREN Das ist das aller wichtigste‼️ - schreib jedes mal auf wie viel du geschafft hast in der App - versuche jedes Mal dich zu steigern (gute Musik hilft mir hier sehr🎶) - DAS LÄSST DIE MUSKELN WACHSEN💪🏼‼️ 🥗Ernährung - esse so viel wie du satt wirst, keine Diät/Massephase - Wichtig‼️: 2-3 mal pro Tag Proteine reinbekommen (zb Skyr/Fleisch/Proteinshake/Riegel) - genug Protein ist sehr wichtig ‼️‼️ - 🍗🍚🥦 - ne gute Mahlzeit hat Protein + Kohlenhrate (Reis/Nudeln/Brot) + Gemüse/Obst

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 04, 2025 01:43
  • Last Edited
    Dec 04, 2025 02:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Front Delts
11.5%
Hamstrings
9.6%
Upper Back
9.6%
Middle Delts
9.6%
Quadriceps
7.7%
Chest
7.7%
Lats
7.7%
Biceps
7.7%
Glutes
5.8%
Lower Back
3.8%
Abductors
1.9%
Rear Delts
1.9%
Forearms
1.9%
Abs
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Chest Press (Machine)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
6-8 reps
-
2
Wide Grip Lat Pulldown
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Overhead Press (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
3 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 2
1
Hyperextension
3 Sets
6-8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Overhead Press (Machine)
3 Sets
8-10 Reps
-
5
Chest Fly (Machine)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Leg Press
3 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 4
1
Hyperextension
3 Sets
6-8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Overhead Press (Machine)
3 Sets
8-10 Reps
-
5
Chest Fly (Machine)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-