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Egypt Final

by Jarryd S.

Program Description

**Egypt Final** is a comprehensive 4-week program designed to push your limits with 16 intense training sessions. Each week features a blend of bodyweight and barbell exercises, including the Planche, Bench Press, and Deadlifts, targeting all major muscle groups. Expect to build strength, enhance endurance, and master advanced movements with a focus on proper form and technique. Get ready to elevate your fitness journey and achieve remarkable results!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 04:13
  • Last Edited
    Feb 25, 2026 04:42
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Upper Back
12.3%
Quadriceps
10.3%
Front Delts
9%
Lats
8.4%
Glutes
8.4%
Hamstrings
8.4%
Triceps
7.1%
Middle Delts
5.8%
Forearms
5.8%
Chest
3.2%
Biceps
2.6%
Lower Back
2.3%
Calves
1.9%
Adductors
1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Dragon Flag
3
12-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Dragon Flag
3
12-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Dragon Flag
3
12-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Dragon Flag
3
12-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Standing Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
3
0.5 mins
-
2
Bench Press (Paused)
3
5 reps
80%
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Dip (Bodyweight)
2
AMRAP
-
5
Pike Push Up
3
AMRAP
-
6
Finger Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
3
0.5 mins
-
2
Bench Press (Paused)
3
3 reps
85%
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Dip (Bodyweight)
2
AMRAP
-
5
Pike Push Up
3
AMRAP
-
6
Finger Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
3
0.5 mins
-
2
Bench Press (Paused)
3
2 reps
90%
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Dip (Bodyweight)
2
AMRAP
-
5
Pike Push Up
3
AMRAP
-
6
Finger Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
3
0.5 mins
-
2
Bench Press (Paused)
3
5 reps
70%
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Dip (Bodyweight)
2
AMRAP
-
5
Pike Push Up
3
AMRAP
-
6
Finger Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
2
0.5 mins
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Inverted Row
3
AMRAP
-
5
Face Pull
3
10-12 reps
-
6
Towel Dead hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
2
0.5 mins
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Inverted Row
3
AMRAP
-
5
Face Pull
3
10-12 reps
-
6
Towel Dead hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
2
0.5 mins
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Inverted Row
3
AMRAP
-
5
Face Pull
3
10-12 reps
-
6
Towel Dead hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
2
0.5 mins
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Inverted Row
3
AMRAP
-
5
Face Pull
3
10-12 reps
-
6
Towel Dead hang
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shrug (Dumbbell)
2
10-12 reps
-
4
Wall Sit
3
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Wrist Curls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shrug (Dumbbell)
2
10-12 reps
-
4
Wall Sit
3
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Wrist Curls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shrug (Dumbbell)
2
10-12 reps
-
4
Wall Sit
3
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Wrist Curls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shrug (Dumbbell)
2
10-12 reps
-
4
Wall Sit
3
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Wrist Curls
2
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Planche
3 Sets
0.5 mins
-
2
Bench Press (Paused)
3 Sets
5 Reps
80%
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
4
Dip (Bodyweight)
2 Sets
AMRAP
-
5
Pike Push Up
3 Sets
AMRAP
-
6
Finger Curl
2 Sets
12-15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Dragon Flag
3 Sets
12-15 Reps
-
4
Hanging Leg Raise
2 Sets
AMRAP
-
5
Standing Calf Raise
3 Sets
6-8 Reps
-
Day 3
1
Front Lever
2 Sets
0.5 mins
-
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Inverted Row
3 Sets
AMRAP
-
5
Face Pull
3 Sets
10-12 Reps
-
6
Towel Dead hang
2 Sets
AMRAP
-
Day 4
1
Deadlift (Paused)
4 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
2 Sets
10-12 Reps
-
4
Wall Sit
3 Sets
AMRAP
-
5
Ab Wheel
2 Sets
AMRAP
-
6
Wrist Curls
2 Sets
10 Reps
-