logo
BoostcampPNG

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!
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
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
-
-