Program Description
**Aqsa’s Program** is a comprehensive 12-week training plan designed to elevate your strength and endurance through a structured regimen of 16 workouts each week. This program focuses on key compound movements, including the Bulgarian Split Squat, Romanian Deadlift, and various machine exercises, targeting major muscle groups for balanced development. With a mix of dumbbell, barbell, and machine exercises, you'll build muscle and enhance your overall fitness. Get ready to push your limits and achieve your fitness goals with this dynamic and effective training plan!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 24, 2025 05:58
- Last EditedSep 24, 2025 10:39
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Glutes
13.1%
Upper Back
12.4%
Lower Back
8.1%
Quadriceps
7.8%
Triceps
7.7%
Biceps
7%
Lats
6.6%
Abs
5.5%
Middle Delts
5%
Rear Delts
4.3%
Front Delts
4.1%
Chest
2.1%
Forearms
1.8%
Other
0.7%
Adductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Leg Extension
2
4 reps
-
3
Romanian Deadlift (Barbell)
2
2
5-6 reps
4-5 reps
-
-
4
Back Extension
2
1
5-7 reps
5-7 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
5-7 reps
4-6 reps
-
-
2
Kettlebell Gorilla Row
2
2
5-7 reps
4-5 reps
-
-
3
Lat Pulldown (Single Arm)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
2
2
6-8 reps
5-7 reps
-
-
6
Incline Hammer Curl (Dumbbell)
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
5
5 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5-7 reps
4-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
6 reps
-
3
Tricep Pushdown (Cable)
2
2
5-7 reps
4-6 reps
-
-
4
Face Pull
4
8 reps
-
5
Push Up
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
5-7 Reps
4-6 Reps
-
-
2
Leg Extension2 Sets
4 Reps
-
3
Romanian Deadlift (Barbell)2 Sets
2 Sets
5-6 Reps
4-5 Reps
-
-
4
Back Extension2 Sets
1 Set
5-7 Reps
5-7 Reps
-
@8