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Mohamed's Program 1.0

by Hayden T.
1 athletes joined

Program Description

Mohamed's Program 1.0

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2025 09:37
  • Last Edited
    Feb 17, 2025 12:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Decline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Cable)
5
12 reps
-
5
Dip (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
3
Hammer Curl
4
12 reps
-
4
French Press
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Lying Side Lateral Raise
4
12 reps
-
7
Military Press (Barbell)
3
12 reps
-
8
Reverse Cable Fly
4
15 reps
-
9
Six Ways
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Cable Row V Bar
4
12 reps
-
3
Pullover (Machine)
4
12 reps
-
4
Lat Pulldown (Close Grip)
4
12 reps
-
5
Dumbbell Double Hand Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Leg Press
4
8 reps
-
4
Good Girl, Bad Girl
4
12 reps
-
5
Seated Calf Raise
5
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Cable)
5 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
20 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Hammer Curl
4 Sets
12 Reps
-
4
French Press
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Lying Side Lateral Raise
4 Sets
12 Reps
-
7
Military Press (Barbell)
3 Sets
12 Reps
-
8
Reverse Cable Fly
4 Sets
15 Reps
-
9
Six Ways
4 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
12 Reps
-
2
Cable Row V Bar
4 Sets
12 Reps
-
3
Pullover (Machine)
4 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
5
Dumbbell Double Hand Row
3 Sets
12 Reps
-
Day 4
1
Leg Extension
3 Sets
15 Reps
-
2
Seated Hamstring Curl
3 Sets
15 Reps
-
3
Leg Press
4 Sets
8 Reps
-
4
Good Girl, Bad Girl
4 Sets
12 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-