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BoostcampPNG

Ramzan Workout

by Angel H.

Program Description

Shredding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2024 08:05
  • Last Edited
    May 14, 2024 03:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Push Up (Weighted)
4
12-30 reps
RPE 10
2
Chest Fly (Machine)
4
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
5
Dip (Weighted)
3
10-20 reps
RPE 10
6
Push Up
2
10-25 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 10
8
Dip (Bodyweight)
3
12-20 reps
RPE 10
9
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
1B
Push Up (Weighted)
4
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3A
Chest Fly (Cable)
3
8-12 reps
RPE 10
3B
Dip (Weighted)
3
8-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 10
5
Skull Crusher
4
10-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
12-30 reps
RPE 10
2
Chest Fly (Machine)
4
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
5
Dip (Weighted)
3
10-20 reps
RPE 10
6
Push Up
2
10-25 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 10
8
Dip (Bodyweight)
3
12-20 reps
RPE 10
9
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
12-30 reps
RPE 10
2
Chest Fly (Machine)
4
10-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
4
10-12 reps
RPE 10
5
Dip (Weighted)
3
10-20 reps
RPE 10
6
Push Up
2
10-25 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 10
8
Dip (Bodyweight)
3
12-20 reps
RPE 10
9
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 10
10
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-15 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
4
Pullover (Machine)
4
12-15 reps
RPE 10
5
Lat Pulldown
4
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
7
Bicep Curl (Machine)
4
8-12 reps
RPE 10
8
Hammer Curl
4
12-15 reps
RPE 10
9
Abs Crunch (Weighted)
4
15-20 reps
RPE 10
10
Cable Crunch
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 6
2A
Pull-Up (Weighted)
4
10-12 reps
RPE 10
2B
Pullover (Machine)
4
10-12 reps
RPE 10
3A
Seated Row (Cable)
4
12-15 reps
RPE 10
3B
Lying Leg Raise
4
30 reps
RPE 10
4
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
5A
Single Arm Iso Row
3
10-12 reps
RPE 10
5B
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
8
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
9
Hammer Curl
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-15 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
4
Pullover (Machine)
4
12-15 reps
RPE 10
5
Lat Pulldown
4
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
7
Bicep Curl (Machine)
4
8-12 reps
RPE 10
8
Hammer Curl
4
12-15 reps
RPE 10
9
Abs Crunch (Weighted)
4
15-20 reps
RPE 10
10
Cable Crunch
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8-12 reps
RPE 10
2
Seated Row (Cable)
4
8-15 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 10
4
Pullover (Machine)
4
12-15 reps
RPE 10
5
Lat Pulldown
4
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 10
7
Bicep Curl (Machine)
4
8-12 reps
RPE 10
8
Hammer Curl
4
12-15 reps
RPE 10
9
Abs Crunch (Weighted)
4
15-20 reps
RPE 10
10
Cable Crunch
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
50 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3
Leg Extension
4
20 reps
RPE 10
4
Lying Leg Curl
4
20 reps
RPE 10
5
Leg Press
4
20 reps
RPE 10
6
Seated Calf Raise
4
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
4
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
4
10-12 reps
RPE 10
4A
Front Raise
4
10-12 reps
RPE 10
4B
Dip (Weighted)
4
10-25 reps
RPE 10
5
Hanging Leg Raise
4
10-20 reps
RPE 10
6
Decline Crunch
3
10-20 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher
3
12-15 reps
RPE 10
2A
Alternating Dumbbell Curl
3
15-20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
3A
Bicep Curl (Machine)
3
12-20 reps
RPE 10
3B
Dip (Bodyweight)
3
20+ reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Concentration Curl
3
15 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher
3
12-15 reps
RPE 10
2A
Alternating Dumbbell Curl
3
15-20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
3A
Bicep Curl (Machine)
3
12-20 reps
RPE 10
3B
Dip (Bodyweight)
3
20+ reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Concentration Curl
3
15 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher
3
12-15 reps
RPE 10
2A
Alternating Dumbbell Curl
3
15-20 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
3A
Bicep Curl (Machine)
3
12-20 reps
RPE 10
3B
Dip (Bodyweight)
3
20+ reps
RPE 10
4A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Concentration Curl
3
15 reps
RPE 10
5A
Wrist Curls
3
15 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Weighted)
4 Sets
12-30 Reps
@10
2
Chest Fly (Machine)
4 Sets
10-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
4 Sets
10-12 Reps
@10
5
Dip (Weighted)
3 Sets
10-20 Reps
@10
6
Push Up
2 Sets
10-25 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@10
8
Dip (Bodyweight)
3 Sets
12-20 Reps
@10
9
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@10
10
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
5 Sets
8-12 Reps
@10
2
Seated Row (Cable)
4 Sets
8-15 Reps
@10
3
Lat Pulldown (Close Grip)
4 Sets
10-12 Reps
@10
4
Pullover (Machine)
4 Sets
12-15 Reps
@10
5
Lat Pulldown
4 Sets
8-12 Reps
@10
6
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@10
7
Bicep Curl (Machine)
4 Sets
8-12 Reps
@10
8
Hammer Curl
4 Sets
12-15 Reps
@10
9
Abs Crunch (Weighted)
4 Sets
15-20 Reps
@10
10
Cable Crunch
4 Sets
15-20 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
50 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3
Leg Extension
4 Sets
20 Reps
@10
4
Lying Leg Curl
4 Sets
20 Reps
@10
5
Leg Press
4 Sets
20 Reps
@10
6
Seated Calf Raise
4 Sets
50 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
@10
3
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
@10
4A
Front Raise
4 Sets
10-12 Reps
@10
4B
Dip (Weighted)
4 Sets
10-25 Reps
@10
5
Hanging Leg Raise
4 Sets
10-20 Reps
@10
6
Decline Crunch
3 Sets
10-20 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
10-20 Reps
@10
Day 5
1A
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@10
1B
Skull Crusher
3 Sets
12-15 Reps
@10
2A
Alternating Dumbbell Curl
3 Sets
15-20 Reps
@10
2B
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@10
3A
Bicep Curl (Machine)
3 Sets
12-20 Reps
@10
3B
Dip (Bodyweight)
3 Sets
20+ Reps
@10
4A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
4B
Concentration Curl
3 Sets
15 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@10