Ramzan Workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up (Weighted) | 4 | 12–30 reps | @10 |
| 2 | Chest Fly (Machine) | 4 | 10–12 reps | @10 |
| 3 | Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 4 | Chest Fly (Dumbbell) | 4 | 10–12 reps | @10 |
| 5 | Dip (Weighted) | 3 | 10–20 reps | @10 |
| 6 | Push Up | 2 | 10–25 reps | @10 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12–20 reps | @10 |
| 8 | Dip (Bodyweight) | 3 | 12–20 reps | @10 |
| 9 | Overhead Tricep Extension (Cable) | 4 | 12–15 reps | @10 |
| 10 | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 5 | 8–12 reps | @10 |
| 2 | Seated Row (Cable) | 4 | 8–15 reps | @10 |
| 3 | Lat Pulldown (Close Grip) | 4 | 10–12 reps | @10 |
| 4 | Pullover (Machine) | 4 | 12–15 reps | @10 |
| 5 | Lat Pulldown | 4 | 8–12 reps | @10 |
| 6 | Bicep Curl (Dumbbell) | 4 | 10–12 reps | @10 |
| 7 | Bicep Curl (Machine) | 4 | 8–12 reps | @10 |
| 8 | Hammer Curl | 4 | 12–15 reps | @10 |
| 9 | Abs Crunch (Weighted) | 4 | 15–20 reps | @10 |
| 10 | Cable Crunch | 4 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 50 reps | @10 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–15 reps | @10 |
| 3 | Leg Extension | 4 | 20 reps | @10 |
| 4 | Lying Leg Curl | 4 | 20 reps | @10 |
| 5 | Leg Press | 4 | 20 reps | @10 |
| 6 | Seated Calf Raise | 4 | 50 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 10–15 reps | @10 |
| 2 | Shoulder Press (Machine) | 4 | 8–12 reps | @10 |
| 3 | Rear Delt Fly (Machine) | 4 | 10–12 reps | @10 |
| Superset | ||||
| 4A | Front Raise | 4 | 10–12 reps | @10 |
| 4B | Dip (Weighted) | 4 | 10–25 reps | @10 |
| 5 | Hanging Leg Raise | 4 | 10–20 reps | @10 |
| 6 | Decline Crunch | 3 | 10–20 reps | @10 |
| 7 | Abs Crunch (Weighted) | 3 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 3 | 12–15 reps | @10 |
| 1B | Skull Crusher | 3 | 12–15 reps | @10 |
| Superset | ||||
| 2A | Alternating Dumbbell Curl | 3 | 15–20 reps | @10 |
| 2B | Tricep Pushdown (Cable) | 3 | 15–20 reps | @10 |
| Superset | ||||
| 3A | Bicep Curl (Machine) | 3 | 12–20 reps | @10 |
| 3B | Dip (Bodyweight) | 3 | 20+ reps | @10 |
| Superset | ||||
| 4A | Single Arm Tricep Extension (Cable) | 3 | 15 reps | @10 |
| 4B | Concentration Curl | 3 | 15 reps | @10 |
| Superset | ||||
| 5A | Wrist Curls | 3 | 15 reps | @10 |
| 5B | Reverse Wrist Curl (Dumbbell) | 3 | 15 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ramzan Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ramzan Workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ramzan Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
