12 WEEK FAT DESTROYER. | Workout Programs | Boostcamp App |

12 WEEK FAT DESTROYER.

by Bryan Alas

33 athletes joined

Program Description

Burn fat and build muscle.

Program Overview

Level

Beginner, Novice, Intermediate, Advanced

Goal

Athletics, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

40 minutes

Created

May 15, 2024 12:34

Last Edited

Jul 25, 2024 11:01

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Day 1

1

Incline Bench Press (Barbell)

4 Sets

12 Reps

@8

2

Single Arm Row (Dumbbell)

4 Sets

12 Reps

@8

3

Seated Military Press (Barbell)

4 Sets

12 Reps

@8

4

Lat Pulldown

4 Sets

12 Reps

@8

5

Skull Crusher

4 Sets

12 Reps

@8

6

Bicep Curl (Dumbbell)

4 Sets

12 Reps

@8

Day 2

1

Goblet Squat

4 Sets

12 Reps

@8

2

Leg Curl

4 Sets

15 Reps

@7.5

3

Leg Extension

4 Sets

15 Reps

@7.5

4

Seated Calf Raise

4 Sets

20 Reps

@7.5

5

Plank

4 Sets

1 mins

@10

6

Side Crunch (Cable)

4 Sets

20 Reps

@8

Day 3

1

Bench Press (Barbell)

3 Sets

1 Set

10 Reps

10 Reps

@9

@10

2

Seated Row (Machine)

3 Sets

1 Set

12 Reps

12 Reps

@8

@10

3

Lateral Raise (Dumbbell)

3 Sets

1 Set

15 Reps

15 Reps

@7.5

@9

4

Lat Pulldown

3 Sets

1 Set

12 Reps

12 Reps

@8

@10

5

Tricep Extension (Cable)

4 Sets

12 Reps

@8

6

Preacher Curl (Barbell)

4 Sets

12 Reps

@8

Day 4

1

Leg Press

4 Sets

20 Reps

@7.5

2

Stiff Leg Deadlift

4 Sets

10 Reps

@8

3

Lunge (Dumbbell)

4 Sets

10 Reps

@7

4

Seated Calf Raise

4 Sets

20 Reps

@8

5

Cable Crunch

4 Sets

20 Reps

@8

6

Russian Twist

4 Sets

20 Reps

@8