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Thami body

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1 athletes joined

Program Description

Be more dorito shaped

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 28, 2025 09:30
  • Last Edited
    Jun 18, 2025 12:59

Summary

Transform your physique with the **Thami Body** program, a comprehensive 12-week journey designed for serious lifters. Committing just 4 days a week, you'll engage in targeted workouts focusing on both upper and lower body strength, incorporating essential movements like the Seated Shoulder Press and Bench Press. Each session combines compound and isolation exercises to maximize muscle growth and definition. Get ready to push your limits and achieve the body you've always wanted!
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Bench Press (Smith Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Lat Pulldown
3
-
4
Hammer Curl
3
-
5
Cable Flexion Row
3
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Bench Press (Smith Machine)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Cable Flexion Row
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Bench Press (Smith Machine)
3 Sets
-
3
Incline Bench Press (Smith Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Cable Flexion Row
3 Sets
-