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Ramzan Workout

by Angel H.

Program Description

Shredding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2024 08:05
  • Last Edited
    Jun 18, 2025 09:59

Summary

The Ramzan Workout is a comprehensive 4-week program designed to challenge your strength and endurance with 5 training days each week. Focused on building a powerful chest and sculpting your arms, this program features a variety of exercises including weighted push-ups, machine chest flies, and dips, ensuring a balanced approach to muscle development. With guided sets and rep ranges, you'll push your limits and track your progress effectively. Get ready to transform your physique and elevate your fitness game!
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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
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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
Push Up (Weighted)
4
12-30 reps
RPE 10
2
Chest Fly (Machine)
4
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
5
Dip (Weighted)
3
10-20 reps
RPE 10
6
Push Up
2
10-25 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 10
8
Dip (Bodyweight)
3
12-20 reps
RPE 10
9
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
1B
Push Up (Weighted)
4
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3A
Chest Fly (Cable)
3
8-12 reps
RPE 10
3B
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 10
5
Skull Crusher
4
10-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
12-30 reps
RPE 10
2
Chest Fly (Machine)
4
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
5
Dip (Weighted)
3
10-20 reps
RPE 10
6
Push Up
2
10-25 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 10
8
Dip (Bodyweight)
3
12-20 reps
RPE 10
9
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
12-30 reps
RPE 10
2
Chest Fly (Machine)
4
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
5
Dip (Weighted)
3
10-20 reps
RPE 10
6
Push Up
2
10-25 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 10
8
Dip (Bodyweight)
3
12-20 reps
RPE 10
9
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-15 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
4
Pullover (Machine)
4
12-15 reps
RPE 10
5
Lat Pulldown
4
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
7
Bicep Curl (Machine)
4
8-12 reps
RPE 10
8
Hammer Curl
4
12-15 reps
RPE 10
9
Abs Crunch (Weighted)
4
15-20 reps
RPE 10
10
Cable Crunch
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 6
2A
Pull-Up (Weighted)
4
10-12 reps
RPE 10
2B
Pullover (Machine)
4
10-12 reps
RPE 10
3A
Seated Row (Cable)
4
12-15 reps
RPE 10
3B
Lying Leg Raise
4
30 reps
RPE 10
4
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
5A
Single Arm Iso Row
3
10-12 reps
RPE 10
5B
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
8
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
9
Hammer Curl
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-15 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
4
Pullover (Machine)
4
12-15 reps
RPE 10
5
Lat Pulldown
4
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
7
Bicep Curl (Machine)
4
8-12 reps
RPE 10
8
Hammer Curl
4
12-15 reps
RPE 10
9
Abs Crunch (Weighted)
4
15-20 reps
RPE 10
10
Cable Crunch
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-15 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
4
Pullover (Machine)
4
12-15 reps
RPE 10
5
Lat Pulldown
4
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
7
Bicep Curl (Machine)
4
8-12 reps
RPE 10
8
Hammer Curl
4
12-15 reps
RPE 10
9
Abs Crunch (Weighted)
4
15-20 reps
RPE 10
10
Cable Crunch
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher
3
12-15 reps
RPE 10
2A
Alternating Dumbbell Curl
3
15-20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
3A
Bicep Curl (Machine)
3
12-20 reps
RPE 10
3B
Dip (Bodyweight)
3
20+ reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Concentration Curl
3
15 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher
3
12-15 reps
RPE 10
2A
Alternating Dumbbell Curl
3
15-20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
3A
Bicep Curl (Machine)
3
12-20 reps
RPE 10
3B
Dip (Bodyweight)
3
20+ reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Concentration Curl
3
15 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher
3
12-15 reps
RPE 10
2A
Alternating Dumbbell Curl
3
15-20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
3A
Bicep Curl (Machine)
3
12-20 reps
RPE 10
3B
Dip (Bodyweight)
3
20+ reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Concentration Curl
3
15 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Weighted)
4 Sets
12-30 Reps
@10
2
Chest Fly (Machine)
4 Sets
10-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
4 Sets
10-12 Reps
@10
5
Dip (Weighted)
3 Sets
10-20 Reps
@10
6
Push Up
2 Sets
10-25 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
8
Dip (Bodyweight)
3 Sets
12-20 Reps
@10
9
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@10
10
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
5 Sets
8-12 Reps
@10
2
Seated Row (Cable)
4 Sets
8-15 Reps
@10
3
Lat Pulldown (Close Grip)
4 Sets
10-12 Reps
@10
4
Pullover (Machine)
4 Sets
12-15 Reps
@10
5
Lat Pulldown
4 Sets
8-12 Reps
@10
6
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@10
7
Bicep Curl (Machine)
4 Sets
8-12 Reps
@10
8
Hammer Curl
4 Sets
12-15 Reps
@10
9
Abs Crunch (Weighted)
4 Sets
15-20 Reps
@10
10
Cable Crunch
4 Sets
15-20 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
50 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3
Leg Extension
4 Sets
20 Reps
@10
4
Lying Leg Curl
4 Sets
20 Reps
@10
5
Leg Press
4 Sets
20 Reps
@10
6
Seated Calf Raise
4 Sets
50 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
@10
3
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
@10
4A
Front Raise
4 Sets
10-12 Reps
@10
4B
Dip (Weighted)
4 Sets
10-25 Reps
@10
5
Hanging Leg Raise
4 Sets
10-20 Reps
@10
6
Decline Crunch
3 Sets
10-20 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
10-20 Reps
@10
Day 5
1A
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@10
1B
Skull Crusher
3 Sets
12-15 Reps
@10
2A
Alternating Dumbbell Curl
3 Sets
15-20 Reps
@10
2B
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@10
3A
Bicep Curl (Machine)
3 Sets
12-20 Reps
@10
3B
Dip (Bodyweight)
3 Sets
20+ Reps
@10
4A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
4B
Concentration Curl
3 Sets
15 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@10