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Circuit Weight Loss +

by Tony Z.
5 athletes joined

Program Description

Beginner friendly weight loss circuit. See the tagline.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 18, 2025 05:54
  • Last Edited
    Oct 03, 2025 11:19

Summary

Transform your fitness journey with Circuit Weight Loss +, a focused 6-week program designed to torch calories and build strength with just one session per week. Each workout is packed with dynamic dumbbell exercises, targeting major muscle groups while keeping your heart rate elevated. Expect to challenge yourself with movements like Front Squats, Push-Ups, and Bent Over Rows, all expertly crafted to maximize fat loss and enhance your overall fitness. Get ready to see results and feel empowered!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.8%
Quadriceps
11.4%
Upper Back
11.4%
Glutes
10.7%
Chest
10.1%
Biceps
6.7%
Hamstrings
6.7%
Middle Delts
6.7%
Triceps
6.7%
Lats
6%
Abs
4%
Calves
3.4%
Lower Back
2.7%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
4
Split Squat (Dumbbell)
1
12 reps
RPE 7
5
Chest Fly (Dumbbell)
1
12 reps
RPE 7
6
Wide Grip Pull-Up
1
12 reps
RPE 7
7
Step-Up (Weighted)
1
12 reps
RPE 7
8
Med Ball Slam
1
12 reps
RPE 7
9
Hip Thrust (Dumbbell)
1
12 reps
RPE 7
10
Push Up
1
12 reps
RPE 7
11
Bicep Curl (Dumbbell)
1
12 reps
RPE 7
12
Bench Press (Dumbbell)
1
12 reps
RPE 7
13
Upright Row (Dumbbell)
1
12 reps
RPE 7
14
Standing Calf Raise
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
4
Split Squat (Dumbbell)
1
12 reps
RPE 7
5
Chest Fly (Dumbbell)
1
12 reps
RPE 7
6
Wide Grip Pull-Up
1
12 reps
RPE 7
7
Step-Up (Weighted)
1
12 reps
RPE 7
8
Med Ball Slam
1
12 reps
RPE 7
9
Hip Thrust (Dumbbell)
1
12 reps
RPE 7
10
Push Up
1
12 reps
RPE 7
11
Bicep Curl (Dumbbell)
1
12 reps
RPE 7
12
Bench Press (Dumbbell)
1
12 reps
RPE 7
13
Upright Row (Dumbbell)
1
12 reps
RPE 7
14
Standing Calf Raise
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
4
Split Squat (Dumbbell)
1
12 reps
RPE 7
5
Chest Fly (Dumbbell)
1
12 reps
RPE 7
6
Wide Grip Pull-Up
1
12 reps
RPE 7
7
Step-Up (Weighted)
1
12 reps
RPE 7
8
Med Ball Slam
1
12 reps
RPE 7
9
Hip Thrust (Dumbbell)
1
12 reps
RPE 7
10
Push Up
1
12 reps
RPE 7
11
Bicep Curl (Dumbbell)
1
12 reps
RPE 7
12
Bench Press (Dumbbell)
1
12 reps
RPE 7
13
Upright Row (Dumbbell)
1
12 reps
RPE 7
14
Standing Calf Raise
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
4
Split Squat (Dumbbell)
1
12 reps
RPE 7
5
Chest Fly (Dumbbell)
1
12 reps
RPE 7
6
Wide Grip Pull-Up
1
12 reps
RPE 7
7
Step-Up (Weighted)
1
12 reps
RPE 7
8
Med Ball Slam
1
12 reps
RPE 7
9
Hip Thrust (Dumbbell)
1
12 reps
RPE 7
10
Push Up
1
12 reps
RPE 7
11
Bicep Curl (Dumbbell)
1
12 reps
RPE 7
12
Bench Press (Dumbbell)
1
12 reps
RPE 7
13
Upright Row (Dumbbell)
1
12 reps
RPE 7
14
Standing Calf Raise
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
4
Split Squat (Dumbbell)
1
12 reps
RPE 7
5
Chest Fly (Dumbbell)
1
12 reps
RPE 7
6
Wide Grip Pull-Up
1
12 reps
RPE 7
7
Step-Up (Weighted)
1
12 reps
RPE 7
8
Med Ball Slam
1
12 reps
RPE 7
9
Hip Thrust (Dumbbell)
1
12 reps
RPE 7
10
Push Up
1
12 reps
RPE 7
11
Bicep Curl (Dumbbell)
1
12 reps
RPE 7
12
Bench Press (Dumbbell)
1
12 reps
RPE 7
13
Upright Row (Dumbbell)
1
12 reps
RPE 7
14
Standing Calf Raise
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
1
12 reps
RPE 7
4
Split Squat (Dumbbell)
1
12 reps
RPE 7
5
Chest Fly (Dumbbell)
1
12 reps
RPE 7
6
Wide Grip Pull-Up
1
12 reps
RPE 7
7
Step-Up (Weighted)
1
12 reps
RPE 7
8
Med Ball Slam
1
12 reps
RPE 7
9
Hip Thrust (Dumbbell)
1
12 reps
RPE 7
10
Push Up
1
12 reps
RPE 7
11
Bicep Curl (Dumbbell)
1
12 reps
RPE 7
12
Bench Press (Dumbbell)
1
12 reps
RPE 7
13
Upright Row (Dumbbell)
1
12 reps
RPE 7
14
Standing Calf Raise
1
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Front Squat (Dumbbell)
1 Set
12 Reps
@7
2
Standing Shoulder Press (Dumbbell)
1 Set
12 Reps
@7
3
Bent Over Row (Dumbbell)
1 Set
12 Reps
@7
4
Split Squat (Dumbbell)
1 Set
12 Reps
@7
5
Chest Fly (Dumbbell)
1 Set
12 Reps
@7
6
Wide Grip Pull-Up
1 Set
12 Reps
@7
7
Step-Up (Weighted)
1 Set
12 Reps
@7
8
Med Ball Slam
1 Set
12 Reps
@7
9
Hip Thrust (Dumbbell)
1 Set
12 Reps
@7
10
Push Up
1 Set
12 Reps
@7
11
Bicep Curl (Dumbbell)
1 Set
12 Reps
@7
12
Bench Press (Dumbbell)
1 Set
12 Reps
@7
13
Upright Row (Dumbbell)
1 Set
12 Reps
@7
14
Standing Calf Raise
1 Set
12 Reps
@7