MerouanBallout

by Merouan Ballout

Program Description

Spec

Program Overview

Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
Jul 30, 2025 09:44
Last Edited
Aug 27, 2025 07:49

Muscle Engagement

Front

Back

MuscleSet

Abs

19.5%

Forearms

15.3%

Front Delts

12.3%

Triceps

11%

Upper Back

8.5%

Middle Delts

7.6%

Biceps

6.8%

Rear Delts

6.4%

Chest

5.9%

Hamstrings

3.4%

Calves

3.4%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Seated Shoulder Press (Dumbbell)

3

10 reps

-

3

Incline Bench Press (Dumbbell)

3

15 reps

-

4

Lateral Raise (Dumbbell)

3

15 reps

-

5

Tricep Dip (Bodyweight)

3

12 reps

-

6

Face Pull

3

12 reps

-

7

Prone Y-T-W

4

12 reps

-

8

Abs Crunch (Weighted)

4

12 reps

-

9

Plank

3

1 mins

-

10

Lying Leg Raise

3

15 reps

-

11

Leg Flutter Kick

3

15 reps

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Seated Shoulder Press (Dumbbell)

3

10 reps

-

3

Incline Bench Press (Dumbbell)

3

15 reps

-

4

Lateral Raise (Dumbbell)

3

15 reps

-

5

Tricep Dip (Bodyweight)

3

12 reps

-

6

Face Pull

3

12 reps

-

7

Prone Y-T-W

4

12 reps

-

8

Abs Crunch (Weighted)

4

12 reps

-

9

Plank

3

1 mins

-

10

Lying Leg Raise

3

15 reps

-

11

Leg Flutter Kick

3

15 reps

-

Day 2

1

Trap Bar "Squat"

4

12 reps

-

2

Leg Curl

4

15 reps

-

3

Standing Calf Raise

4

12 reps

-

4

Farmer's Walk (Weighted)

4

1 mins

-

5

Pinch Plate Hold

4

1 mins

-

6

Dead Hang

3

1 mins

-

7

Prone Y-T-W

3

15 reps

-

8

Abs Crunch (Weighted)

3

12 reps

-

9

Plank

3

1 mins

-

10

Lying Leg Raise

3

15 reps

-

11

Leg Flutter Kick

3

15 reps

-

Day 2

1

Trap Bar "Squat"

4

12 reps

-

2

Leg Curl

4

15 reps

-

3

Standing Calf Raise

4

12 reps

-

4

Farmer's Walk (Weighted)

4

1 mins

-

5

Pinch Plate Hold

4

1 mins

-

6

Dead Hang

3

1 mins

-

7

Prone Y-T-W

3

15 reps

-

8

Abs Crunch (Weighted)

3

12 reps

-

9

Plank

3

1 mins

-

10

Lying Leg Raise

3

15 reps

-

11

Leg Flutter Kick

3

15 reps

-

Day 3

1

Pinch Plate Hold

4

1 mins

-

2

Dead Hang

3

1 mins

-

3

Farmer's Walk (Weighted)

4

1 mins

-

4

Body Weight-Inverted Row (Low Bar)

3

10 reps

-

5

Hammer Curl (Dumbbell)

4

12 reps

-

6

Face Pull

3

10 reps

-

7

Prone Y-T-W

3

10 reps

-

8

Bicep Curl (Barbell)

4

12 reps

-

9

Lying Leg Raise

4

15 reps

-

10

Leg Flutter Kick

4

15 reps

-

11

Copenhagen Side Plank

3

1 mins

-

12

Long Lever Hamstring Bridge

3

0.3 mins

-

13

Single Leg Decline Plank Hold

3

1 mins

-

Day 3

1

Pinch Plate Hold

4

1 mins

-

2

Dead Hang

3

1 mins

-

3

Farmer's Walk (Weighted)

4

1 mins

-

4

Body Weight-Inverted Row (Low Bar)

3

10 reps

-

5

Hammer Curl (Dumbbell)

4

12 reps

-

6

Face Pull

3

10 reps

-

7

Prone Y-T-W

3

10 reps

-

8

Bicep Curl (Barbell)

4

12 reps

-

9

Lying Leg Raise

4

15 reps

-

10

Leg Flutter Kick

4

15 reps

-

11

Copenhagen Side Plank

3

1 mins

-

12

Long Lever Hamstring Bridge

3

0.3 mins

-

13

Single Leg Decline Plank Hold

3

1 mins

-

Day 1

1

Bench Press (Barbell)

4 Sets

10 Reps

-

2

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

5

Tricep Dip (Bodyweight)

3 Sets

12 Reps

-

6

Face Pull

3 Sets

12 Reps

-

7

Prone Y-T-W

4 Sets

12 Reps

-

8

Abs Crunch (Weighted)

4 Sets

12 Reps

-

9

Plank

3 Sets

1 mins

-

10

Lying Leg Raise

3 Sets

15 Reps

-

11

Leg Flutter Kick

3 Sets

15 Reps

-

Day 2

1

Trap Bar "Squat"

4 Sets

12 Reps

-

2

Leg Curl

4 Sets

15 Reps

-

3

Standing Calf Raise

4 Sets

12 Reps

-

4

Farmer's Walk (Weighted)

4 Sets

1 mins

-

5

Pinch Plate Hold

4 Sets

1 mins

-

6

Dead Hang

3 Sets

1 mins

-

7

Prone Y-T-W

3 Sets

15 Reps

-

8

Abs Crunch (Weighted)

3 Sets

12 Reps

-

9

Plank

3 Sets

1 mins

-

10

Lying Leg Raise

3 Sets

15 Reps

-

11

Leg Flutter Kick

3 Sets

15 Reps

-

Day 3

1

Pinch Plate Hold

4 Sets

1 mins

-

2

Dead Hang

3 Sets

1 mins

-

3

Farmer's Walk (Weighted)

4 Sets

1 mins

-

4

Body Weight-Inverted Row (Low Bar)

3 Sets

10 Reps

-

5

Hammer Curl (Dumbbell)

4 Sets

12 Reps

-

6

Face Pull

3 Sets

10 Reps

-

7

Prone Y-T-W

3 Sets

10 Reps

-

8

Bicep Curl (Barbell)

4 Sets

12 Reps

-

9

Lying Leg Raise

4 Sets

15 Reps

-

10

Leg Flutter Kick

4 Sets

15 Reps

-

11

Copenhagen Side Plank

3 Sets

1 mins

-

12

Long Lever Hamstring Bridge

3 Sets

0.3 mins

-

13

Single Leg Decline Plank Hold

3 Sets

1 mins

-