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BoostcampPNG

Ramadan Muscle Building Program

by Umer K.
3 athletes joined

Program Description

I design this workout for those who wants to gain or preserve muscle mass during Ramadan.

Program Overview

  • Level
    Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 12, 2024 12:02
  • Last Edited
    Jan 28, 2025 11:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 9
2
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Barbell Row
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
8 reps
RPE 9
6
Standing Calf Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
8 reps
RPE 9
6
Standing Calf Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
8 reps
RPE 9
6
Standing Calf Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
8 reps
RPE 9
6
Standing Calf Raise
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Cable Crossover
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Single Hand Reverse Grip Tricep Extension
3
10 reps
RPE 10
6
Front Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Cable Crossover
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Single Hand Reverse Grip Tricep Extension
3
10 reps
RPE 10
6
Front Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Cable Crossover
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Single Hand Reverse Grip Tricep Extension
3
10 reps
RPE 10
6
Front Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Cable Crossover
3
10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Single Hand Reverse Grip Tricep Extension
3
10 reps
RPE 10
6
Front Raise
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
4
Straight Arm Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Reverse Pec Deck
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
4
Straight Arm Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Reverse Pec Deck
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
4
Straight Arm Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Reverse Pec Deck
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
4
Straight Arm Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Hammer Curl
2
10 reps
RPE 10
7
Reverse Pec Deck
2
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Barbell Row
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Shrug (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
5
Seated Calf Raise
3 Sets
8 Reps
@9
6
Standing Calf Raise
1 Set
20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
12 Reps
@8
@9
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Cable Crossover
3 Sets
10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Single Hand Reverse Grip Tricep Extension
3 Sets
10 Reps
@10
6
Front Raise
2 Sets
10 Reps
@8
Day 5
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
4
Straight Arm Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6
Hammer Curl
2 Sets
10 Reps
@10
7
Reverse Pec Deck
2 Sets
15 Reps
@10