Moderate Fat Burn & Muscle Gain
Transform your body in 12 weeks with balanced workouts that sculpt muscle and torch fat—get ready to feel stronger and look your best!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Overhead Press (Barbell) | 3 | 8–12 reps |
| 4 | Chest Press (Machine) | 3 | 8–12 reps |
| 5 | Tricep Dip (Bodyweight) | 3 | 8–12 reps |
| 6 | Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| 7 | Shoulder YTWL | 3 | 8–12 reps |
| 8 | Plank (Weighted) | 3 | 1 min |
| 9 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 1 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 1 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 4 | Chest Press (Machine) | 1 | 0 reps |
| 5 | Trap Bar Power Shrug | 1 | 0 reps |
| 6 | Hip Thrust (Machine) | 1 | 0 reps |
| 7 | Goblet March | 1 | 0 reps |
| 8 | Plank (Weighted) | 1 | 0 reps |
| 9 | Cardio (Zone 2) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 6–8 reps |
| 2 | Single Leg Romanian Deadlift | 3 | 8–12 reps |
| 3 | Glute-Ham Raise | 3 | 8–12 reps |
| 4 | Hip Abductor (Machine) | 3 | 8–12 reps |
| 5 | Hip Adductor (Machine) | 3 | 8–12 reps |
| 6 | Glute Kickback | 3 | 8–12 reps |
| 7 | Hamstring Curl | 3 | 8–12 reps |
| 8 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| 9 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 8–12 reps |
| 2 | Lat Pulldown | 3 | 8–12 reps |
| 3 | Seated Row (Cable) | 3 | 8–12 reps |
| 4 | Single Arm Row (Dumbbell) | 3 | 8–12 reps |
| 5 | Trap Bar Power Shrug | 3 | 8–12 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Back Extension (Weighted) | 3 | 8–12 reps |
| 8 | Pallof Press | 3 | 8–12 reps |
| 9 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 6–8 reps |
| 2 | Leg Press | 3 | 8–10 reps |
| 3 | Leg Extension | 3 | 8–10 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 5 | Single Leg Press | 3 | 8–10 reps |
| 6 | Hip Thrust (Machine) | 3 | 6–8 reps |
| 7 | Goblet Duck Walk | 3 | 8–10 reps |
| 8 | Cardio (Zone 2) | 1 | 30 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Moderate Fat Burn & 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 12 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 70 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.
Moderate Fat Burn & 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Moderate Fat Burn & 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
