logo
Ramadan Muscle Building Program
by Umer K.
2 athletes joined
Program Description
I design this workout for those who wants to gain or preserve muscle mass during Ramadan.
Program Overview
Level
Intermediate, Beginner, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 12, 2024 12:02
Last Edited
May 08, 2024 02:25
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Barbell Row
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Shrug (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
5
Seated Calf Raise
3 Sets
8 Reps
@9
6
Standing Calf Raise
1 Set
20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
12 Reps
@8
@9
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Cable Crossover
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Single Hand Reverse Grip Tricep Extension
3 Sets
10 Reps
@10
6
Front Raise
2 Sets
10 Reps
@8
Day 5
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
4
Straight Arm Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6
Hammer Curl
2 Sets
10 Reps
@10
7
Reverse Pec Deck
2 Sets
15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Barbell Row
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Shrug (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
5
Seated Calf Raise
3 Sets
8 Reps
@9
6
Standing Calf Raise
1 Set
20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
12 Reps
@8
@9
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Cable Crossover
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Single Hand Reverse Grip Tricep Extension
3 Sets
10 Reps
@10
6
Front Raise
2 Sets
10 Reps
@8
Day 5
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
4
Straight Arm Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6
Hammer Curl
2 Sets
10 Reps
@10
7
Reverse Pec Deck
2 Sets
15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Barbell Row
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Shrug (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
5
Seated Calf Raise
3 Sets
8 Reps
@9
6
Standing Calf Raise
1 Set
20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
12 Reps
@8
@9
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Cable Crossover
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Single Hand Reverse Grip Tricep Extension
3 Sets
10 Reps
@10
6
Front Raise
2 Sets
10 Reps
@8
Day 5
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
4
Straight Arm Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6
Hammer Curl
2 Sets
10 Reps
@10
7
Reverse Pec Deck
2 Sets
15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Barbell Row
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Shrug (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
5
Seated Calf Raise
3 Sets
8 Reps
@9
6
Standing Calf Raise
1 Set
20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
12 Reps
@8
@9
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Cable Crossover
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Single Hand Reverse Grip Tricep Extension
3 Sets
10 Reps
@10
6
Front Raise
2 Sets
10 Reps
@8
Day 5
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
4
Straight Arm Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6
Hammer Curl
2 Sets
10 Reps
@10
7
Reverse Pec Deck
2 Sets
15 Reps
@10