Aidan’s Fat Loss + Muscle Gain
Aidan’s weight loss
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 2 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| 3 | Dumbbell Row | 3 | 10 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 10 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 1 | 0 reps |
| 6 | Lying Tricep Extension (Barbell) | 3 | 10 reps |
| 7 | Plank | 3 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 12 reps |
| 2 | Deadlift (Dumbbell) | 3 | 10 reps |
| 3 | Walking Lunge | 3 | 15 reps |
| 4 | Glute Bridge (Dumbbell) | 3 | 15 reps |
| 5 | Russian Twist (Dumbbell) | 3 | 30 reps |
| 6 | Mountain Climber | 3 | 0.6 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stair Climber | 1 | 20 min |
| 2 | Treadmill | 1 | 20 min |
| 3 | Stretching | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Squat | 4 | 30 reps |
| 2 | Push Up | 3 | 10 reps |
| 3 | Dumbbell Row | 3 | 10 reps |
| 4 | Step-Up (Weighted) | 3 | 10 reps |
| 5 | Plank with Shoulder Taps | 3 | 0.5 min |
| 6 | Jumping Jack | 3 | 50 reps |
| 7 | Burpee | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 12 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 3 | Leg Press | 3 | 15 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Leg Extension | 3 | 15 reps |
| 6 | Seated Row (Cable) | 3 | 12 reps |
| 7 | Shoulder Press (Machine) | 3 | 12 reps |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Aidan’s Fat Loss + Muscle Gain is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Aidan’s Fat Loss + Muscle Gain is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Aidan’s Fat Loss + Muscle Gain is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
