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Mahya Badass

by Mahya Saeednejad

Program Description

I intended to have 2 upper-body, 2 lower-body, and 2 abs exercises every day. Also, the exercises are designed in a way that balances the use of the barbell and the cable machine at the gym, so that if one of them is unavailable, we can still do our workout. When arranging the exercises, I kept in mind to spread out the ones that require holding dumbbells, since the forearms might get too tired from holding so many.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 07:05
  • Last Edited
    Aug 15, 2025 08:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Face Pull
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
1 mins
-
6
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Oblique Crunch
3
12 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Monster Walk
1
30 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Wood Chop
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10 Reps
-
2
Face Pull
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
1 mins
-
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Glute Kickback (Cable)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Oblique Crunch
3 Sets
12 Reps
-
6
Side Bend (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Step-Up (Weighted)
3 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
3
Monster Walk
1 Set
30 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Wood Chop
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-