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Yousef

by Yousef A.

Program Description

Discipline and lose weight

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2024 03:48
  • Last Edited
    Jun 18, 2025 09:20

Summary

The Yousef program is a dynamic 1-week training plan designed to challenge your strength and endurance with three focused workouts per week. This program combines compound lifts like the Barbell Squat and Bench Press with targeted leg and cardio sessions, ensuring a comprehensive approach to building muscle and burning fat. Perfect for those looking to maximize their gym time, Yousef is structured to enhance your overall fitness while keeping you motivated. Get ready to push your limits and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Overhead Press (Barbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Walk
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
10 reps
-
-
2
Barbell Row
2
2
10 reps
8 reps
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Bicep Curl (Barbell)
2
1
12 reps
10 reps
-
-
5
Hammer Curl
3
12-10 reps
-
6
Lying Leg Raise
3
15-10 reps
-
7
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
12-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-8 reps
-
4
Standing Calf Raise
3
20-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
12-10 reps
-
6
Walk
1
20 mins
-
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-8 Reps
-
4
Standing Calf Raise
3 Sets
20-15 Reps
-
5
Bulgarian Split Squat (Bodyweight)
3 Sets
12-10 Reps
-
6
Walk
1 Set
20 mins
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Seated Overhead Press (Barbell)
4 Sets
10 Reps
-
4
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Walk
1 Set
15 mins
-
Day 2
1
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Hammer Curl
3 Sets
12-10 Reps
-
6
Lying Leg Raise
3 Sets
15-10 Reps
-
7
Russian Twist
3 Sets
15 Reps
-