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Bina

by Fynn L.
1 athletes joined

Program Description

Für die Bina

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2024 01:30
  • Last Edited
    Jun 18, 2025 09:45

Summary

Unleash your potential with the Bina program, a comprehensive 4-week training plan designed for those ready to push their limits. With daily workouts, you'll engage in a variety of exercises targeting glutes, legs, chest, and shoulders, utilizing both machines and free weights. Each session is crafted to maximize muscle growth and strength, ensuring you see results in just 28 days. Commit to this full-gym regimen and transform your physique while building endurance and confidence. Are you ready to elevate your fitness journey?
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reaching Situp
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Kettlebell Swing
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
-
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
-
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
15 Reps
-
Day 3
1
Sumo Squat
3 Sets
8 Reps
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
4
Alternating Dumbbell Curl
3 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
Day 5
1
Hip Adductor (Machine)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
Day 7
1
Reaching Situp
3 Sets
10 Reps
-
2
Abs Crunch (Machine)
3 Sets
10 Reps
-
3
Kettlebell Swing
3 Sets
20 Reps
-