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Raghad's program

by Raghad
1 athletes joined

Program Description

الاحماء ٧ - ١٠ دقايق قبل التمرين ونهاية التمرين نقفل ب ١٥ دقيقه كارديو كل اسبوع نزود عليها ٥ دقايق زياده هرولة او درج او البتيكل

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    May 12, 2025 06:50
  • Last Edited
    Jun 18, 2025 09:01

Summary

Raghad's program is a focused 4-week training plan designed to enhance your upper body strength and sculpt your physique. Comprising three sessions per week, this program features a variety of exercises, including dumbbell and machine workouts, targeting the chest, shoulders, and triceps. Each workout emphasizes progressive overload, ensuring you build muscle effectively while keeping your routine engaging. Get ready to push your limits and achieve noticeable results in just a month!
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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
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Press (Machine)
4
10-12 reps
-
4
French Press
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Shoulder Press (Machine)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
8
Side Crunch (Cable)
3
20-25 reps
-
9
Lying Leg Raise
3
20-25 reps
-
10
Oblique Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Press (Machine)
4
10-12 reps
-
4
French Press
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Shoulder Press (Machine)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
8
Side Crunch (Cable)
3
20-25 reps
-
9
Lying Leg Raise
3
20-25 reps
-
10
Oblique Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Press (Machine)
4
10-12 reps
-
4
French Press
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Shoulder Press (Machine)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
8
Side Crunch (Cable)
3
20-25 reps
-
9
Lying Leg Raise
3
20-25 reps
-
10
Oblique Crunch
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Press (Machine)
4
10-12 reps
-
4
French Press
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Shoulder Press (Machine)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
8
Side Crunch (Cable)
3
20-25 reps
-
9
Lying Leg Raise
3
20-25 reps
-
10
Oblique Crunch
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Single Arm High Row (Cable)
4
10-12 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Bicep Curl (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Single Arm High Row (Cable)
4
10-12 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Bicep Curl (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Single Arm High Row (Cable)
4
10-12 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Bicep Curl (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Dumbbell Row
4
10-12 reps
-
4
Single Arm High Row (Cable)
4
10-12 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Bicep Curl (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Leg Press (45 Degrees)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Hip Adductor (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Leg Press (45 Degrees)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Hip Adductor (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Leg Press (45 Degrees)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Hip Adductor (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Squat (Barbell)
4
10-12 reps
-
4
Lunge (Dumbbell)
4
10-12 reps
-
5
Leg Press (45 Degrees)
4
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Hip Adductor (Machine)
4
10-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Chest Press (Machine)
4 Sets
10-12 Reps
-
4
French Press
4 Sets
10-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
8
Side Crunch (Cable)
3 Sets
20-25 Reps
-
9
Lying Leg Raise
3 Sets
20-25 Reps
-
10
Oblique Crunch
3 Sets
20-25 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
10-12 Reps
-
2
Seated Row (Cable)
4 Sets
10-12 Reps
-
3
Dumbbell Row
4 Sets
10-12 Reps
-
4
Single Arm High Row (Cable)
4 Sets
10-12 Reps
-
5
Shrug (Dumbbell)
4 Sets
10-12 Reps
-
6
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
8
Bicep Curl (Machine)
4 Sets
10-12 Reps
-
Day 3
1
Leg Extension
4 Sets
10-12 Reps
-
2
Lying Leg Curl
4 Sets
10-12 Reps
-
3
Squat (Barbell)
4 Sets
10-12 Reps
-
4
Lunge (Dumbbell)
4 Sets
10-12 Reps
-
5
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
6
Leg Press
4 Sets
10-12 Reps
-
7
Hip Adductor (Machine)
4 Sets
10-12 Reps
-