logo
BoostcampPNG

Ramadan Workouts

by Fatema S.
2 athletes joined

Program Description

Strength and fat loss

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 27, 2025 12:27
  • Last Edited
    Jun 18, 2025 11:34

Summary

Experience a focused and energizing 4-week Ramadan workout program designed to keep you active and motivated during the holy month. With 5 training days each week, you'll engage in a mix of Low-Intensity Steady State (LISS) cardio and strength exercises targeting all major muscle groups, including chest, back, legs, and core. Each session is crafted to fit seamlessly into your schedule while promoting fitness and well-being. Stay committed and make the most of your Ramadan journey with this balanced approach to training!
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
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
Back Extension
3
15 reps
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Leg Curl
3
6 reps
-
6
Leg Extension
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Leg Curl
3
6 reps
-
6
Leg Extension
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Leg Curl
3
6 reps
-
6
Leg Extension
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Leg Curl
3
6 reps
-
6
Leg Extension
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Assisted)
2
AMRAP
-
3
Lat Pulldown
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Assisted)
2
AMRAP
-
3
Lat Pulldown
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Assisted)
2
AMRAP
-
3
Lat Pulldown
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Assisted)
2
AMRAP
-
3
Lat Pulldown
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Leg Curl
3
10 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Cardio (LISS)
1 Set
30 Reps
-
Day 4
1
Cardio (LISS)
1 Set
30 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Chin-Up (Assisted)
2 Sets
AMRAP
-
3
Lat Pulldown
2 Sets
12 Reps
-
4
Seated Row (Cable)
2 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
Day 5
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Lying Leg Raise
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-
Day 1
1
Back Extension
3 Sets
15 Reps
-
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Hip Thrust (Dumbbell)
3 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
5
Leg Curl
3 Sets
6 Reps
-
6
Leg Extension
3 Sets
6 Reps
-