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 22, 2025 04:18

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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

Reverse Fly Cable

3

12 reps

-

8

Prone Y-T-W

4

12 reps

-

9

Abs Crunch (Weighted)

4

12 reps

-

10

Plank

3

1 mins

-

11

Lying Leg Raise

3

15 reps

-

12

Leg Flutter Kick

3

15 reps

-

Day 1

1

Bench Press (Barbell)

1

-

2

Seated Shoulder Press (Dumbbell)

1

-

3

Incline Bench Press (Dumbbell)

1

-

4

Lateral Raise (Dumbbell)

1

-

5

Tricep Dip (Bodyweight)

1

-

6

Face Pull

1

-

7

Reverse Fly Cable

1

-

8

Prone Y-T-W

1

-

9

Tricep Rope Push Down (Cable)

1

-

10

Abs Crunch (Weighted)

1

-

11

Plank

1

-

12

Lying Leg Raise

1

-

13

Leg Flutter Kick

1

-

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"

1

-

2

Leg Curl

1

-

3

Standing Calf Raise

1

-

4

Farmer's Walk (Weighted)

1

-

5

Pinch Plate Hold

1

-

6

Dead Hang

1

-

7

Inverted Row

1

-

8

Face Pull

1

-

9

Reverse Fly Cable

1

-

10

Prone Y-T-W

1

-

11

Abs Crunch (Weighted)

1

-

12

Plank

1

-

13

Lying Leg Raise

1

-

14

Leg Flutter Kick

1

-

Day 3

1

Farmer's Walk (Weighted)

1

-

2

Pinch Plate Hold

1

-

3

Dead Hang

1

-

4

Body Weight-Inverted Row (Low Bar)

1

-

5

Face Pull

1

-

6

Reverse Fly Cable

1

-

7

Prone Y-T-W

1

-

8

Bicep Curl (Barbell)

1

-

9

Hammer Curl (Dumbbell)

1

-

10

Lying Leg Raise

1

-

11

Leg Flutter Kick

1

-

Day 3

1

Farmer's Walk (Weighted)

1

-

2

Pinch Plate Hold

1

-

3

Dead Hang

1

-

4

Body Weight-Inverted Row (Low Bar)

1

-

5

Face Pull

1

-

6

Reverse Fly Cable

1

-

7

Prone Y-T-W

1

-

8

Bicep Curl (Barbell)

1

-

9

Hammer Curl (Dumbbell)

1

-

10

Lying Leg Raise

1

-

11

Leg Flutter Kick

1

-

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

Reverse Fly Cable

3 Sets

12 Reps

-

8

Prone Y-T-W

4 Sets

12 Reps

-

9

Abs Crunch (Weighted)

4 Sets

12 Reps

-

10

Plank

3 Sets

1 mins

-

11

Lying Leg Raise

3 Sets

15 Reps

-

12

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

Farmer's Walk (Weighted)

1 Set

-

2

Pinch Plate Hold

1 Set

-

3

Dead Hang

1 Set

-

4

Body Weight-Inverted Row (Low Bar)

1 Set

-

5

Face Pull

1 Set

-

6

Reverse Fly Cable

1 Set

-

7

Prone Y-T-W

1 Set

-

8

Bicep Curl (Barbell)

1 Set

-

9

Hammer Curl (Dumbbell)

1 Set

-

10

Lying Leg Raise

1 Set

-

11

Leg Flutter Kick

1 Set

-