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BoostcampPNG

U/L/R

by Harry C.

Program Description

fat loss

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 04:48
  • Last Edited
    Aug 07, 2025 04:50
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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
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Bench Press (Dumbbell)
4
10 reps
-
2A
Single Arm Row (Dumbbell)
3
10 reps
-
2B
Face Pull
3
15 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4A
Russian Twist (Dumbbell)
3
20 reps
-
4B
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Walking Lunge (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Barbell)
3
12 reps
-
2B
Hip Thrust (Barbell)
3
15 reps
-
3A
Glute Kickback (Cable)
3
12 reps
-
3B
Standing Calf Raise
3
20 reps
-
4A
Goblet Squat
3
15 reps
-
4B
Jump Switch Lunge
3
12 reps
-
4C
Burpee
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2A
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
2B
Face Pull
3 Sets
15 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4A
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
4B
Cable Crunch
3 Sets
12 Reps
-
Day 2
1A
Squat (Barbell)
4 Sets
6 Reps
-
1B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2B
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3A
Glute Kickback (Cable)
3 Sets
12 Reps
-
3B
Standing Calf Raise
3 Sets
20 Reps
-
4A
Goblet Squat
3 Sets
15 Reps
-
4B
Jump Switch Lunge
3 Sets
12 Reps
-
4C
Burpee
3 Sets
10 Reps
-
Day 3
1A
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2A
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
2B
Face Pull
3 Sets
15 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4A
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
4B
Cable Crunch
3 Sets
12 Reps
-
Day 4
1A
Squat (Barbell)
4 Sets
6 Reps
-
1B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2B
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3A
Glute Kickback (Cable)
3 Sets
12 Reps
-
3B
Standing Calf Raise
3 Sets
20 Reps
-
4A
Goblet Squat
3 Sets
15 Reps
-
4B
Jump Switch Lunge
3 Sets
12 Reps
-
4C
Burpee
3 Sets
10 Reps
-