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Abel - Machine

by Alphi
2 athletes joined

Program Description

Mega Stronk

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 05:51
  • Last Edited
    Jun 18, 2025 08:13

Summary

Transform your lower body and upper body strength with the Abel - Machine program, a focused 2-week journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of machine and dumbbell exercises targeting your legs, glutes, and back, ensuring balanced development and muscle growth. Each session incorporates high-rep sets and supersets, pushing your limits while maximizing efficiency. Get ready to elevate your training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Glutes
12.9%
Lats
10.7%
Hamstrings
10.6%
Upper Back
8.2%
Abs
7.5%
Front Delts
6.3%
Biceps
5.9%
Middle Delts
5.2%
Chest
5.2%
Triceps
3.8%
Rear Delts
3.2%
Lower Back
2.9%
Calves
2.3%
Forearms
0.6%
Abductors
0.3%
Adductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Goblet Squat
2
15 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Single Leg Press
1
1
12 reps
10 reps
-
-
5A
Leg Extension
1
1
1
20 reps
15 reps
12 reps
-
-
-
5B
Lying Leg Curl
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Single Leg Press
1
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Leg Extension
1
1
1
20 reps
15 reps
12 reps
-
-
-
4B
Lying Leg Curl
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Calf Raise (Leg Press)
1
1
2
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Face Pull
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Straight Bar Lat Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Back Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
Hanging Oblique Knee Raise
1
1
11 reps
7 reps
-
-
5B
Bent Leg Raise
1
1
13 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
11 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Pistol Squat
1
1
15 reps
12 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hanging Knee Raise
1
1
1
10 reps
7 reps
4 reps
-
-
-
6
Russian Twist
3
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Goblet Squat
2 Sets
15 Reps
-
3
Step-Up (Weighted)
2 Sets
12 Reps
-
4
Single Leg Press
1 Set
1 Set
12 Reps
10 Reps
-
-
5A
Leg Extension
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
5B
Lying Leg Curl
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
Day 2
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Face Pull
4 Sets
10 Reps
-
7
Lat Pulldown
4 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Back Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5A
Hanging Oblique Knee Raise
1 Set
1 Set
11 Reps
7 Reps
-
-
5B
Bent Leg Raise
1 Set
1 Set
13 Reps
8 Reps
-
-