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Ahmad

by Abed Bastati
1 athletes joined

Program Description

Ahmad

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 04:19
  • Last Edited
    Dec 30, 2024 04:34
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Reverse Pec Deck
3
10-15 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
5
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Smith Machine)
2
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Decline Crunch (Weighted)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Chest Fly (Machine)
3 Sets
10-15 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
-
5
Decline Crunch (Weighted)
2 Sets
AMRAP
-
Day 1
1
Lat Pulldown
3 Sets
10-15 Reps
-
2
Reverse Pec Deck
3 Sets
10-15 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
4
Hanging Leg Raise
2 Sets
AMRAP
-
5
Run
1 Set
15 mins
-