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Vllogsraye

by Raghad
2 athletes joined

Program Description

البرنامج ٥ ايام يومين علوي وسفلي بعدين بريك ثم علوي وسفلي بريك ويوم كارديو الهدف البناء العضلي شد ورسم الجسم + خسارة الدهون التركيز في الجدول على القلوتس

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 05, 2025 01:05
  • Last Edited
    Dec 01, 2025 08:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.3%
Hamstrings
9.9%
Upper Back
9.3%
Quadriceps
8.4%
Lats
7.4%
Abs
7%
Triceps
6.2%
Front Delts
5.3%
Biceps
4.7%
Lower Back
4.5%
Chest
4.4%
Middle Delts
4.4%
Cardio
2.8%
Abductors
2.7%
Rear Delts
2.2%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Glute Dumbbell RDL
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Glute Dumbbell RDL
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Glute Dumbbell RDL
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Glute Dumbbell RDL
4
10-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Treadmill
1
25-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
4
10-12 reps
-
4
Tricep Rope Push Down (Cable)
4
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
10-12 reps
-
6
Treadmill
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Barbell Row
4
10-12 reps
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
10-12 reps
-
7
Treadmill
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Cable Squat With Plate Glutes
4
10-12 reps
-
3
Step Up Cable
4
10-12 reps
-
4
Hip Abductor (Machine)
4
10-12 reps
-
5
Glute Bridge (Dumbbell)
3
-
-
6
Back Extension
4
10-12 reps
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Cable Squat With Plate Glutes
4
10-12 reps
-
3
Step Up Cable
4
10-12 reps
-
4
Hip Abductor (Machine)
4
10-12 reps
-
5
Glute Bridge (Dumbbell)
3
-
-
6
Back Extension
4
10-12 reps
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Cable Squat With Plate Glutes
4
10-12 reps
-
3
Step Up Cable
4
10-12 reps
-
4
Hip Abductor (Machine)
4
10-12 reps
-
5
Glute Bridge (Dumbbell)
3
-
-
6
Back Extension
4
10-12 reps
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Cable Squat With Plate Glutes
4
10-12 reps
-
3
Step Up Cable
4
10-12 reps
-
4
Hip Abductor (Machine)
4
10-12 reps
-
5
Glute Bridge (Dumbbell)
3
-
-
6
Back Extension
4
10-12 reps
-
7
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Plank
3
30-60 secs
-
4
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Plank
3
30-60 secs
-
4
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Plank
3
30-60 secs
-
4
Treadmill
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-12 reps
-
2
Seated Cable Crunch
4
12-15 reps
-
3
Plank
3
30-60 secs
-
4
Treadmill
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
3
Glute Dumbbell RDL
4 Sets
10-12 Reps
-
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
5
Glute Kickback (Cable)
4 Sets
12-15 Reps
-
6
Treadmill
1 Set
25-30 mins
-
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
6
Treadmill
1 Set
20-30 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
10-12 Reps
-
2
Lat Pulldown
4 Sets
10-12 Reps
-
3
Barbell Row
4 Sets
10-12 Reps
-
4
Seated Row (Cable)
4 Sets
10-12 Reps
-
5
Face Pull
4 Sets
10-12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
7
Treadmill
1 Set
20-30 mins
-
Day 5
1
Russian Twist (Dumbbell)
4 Sets
10-12 Reps
-
2
Seated Cable Crunch
4 Sets
12-15 Reps
-
3
Plank
3 Sets
30-60 secs
-
4
Treadmill
1 Set
45 mins
-
Day 4
1
Deadlift (Barbell)
4 Sets
10-12 Reps
-
2
Cable Squat With Plate Glutes
4 Sets
10-12 Reps
-
3
Step Up Cable
4 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
4 Sets
10-12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
-
-
6
Back Extension
4 Sets
10-12 Reps
-
7
Treadmill
1 Set
30 mins
-