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ChatGPT Fat Burning

by Cameron Blair

Program Description

**ChatGPT Fat Burning** is a comprehensive 12-week program designed to help you torch fat and build lean muscle. With 48 training sessions spread across the weeks, you'll engage in a mix of strength training and cardio workouts, targeting all major muscle groups. Each session is structured to challenge your limits, featuring exercises like squats, deadlifts, and high-intensity interval training (HIIT). Get ready to transform your body and elevate your fitness game with this dynamic and effective training plan!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2025 02:23
  • Last Edited
    Dec 12, 2025 03:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Hamstrings
13.2%
Glutes
12.7%
Abs
9.6%
Cardio
9.1%
Front Delts
6.9%
Upper Back
6.3%
Triceps
5.8%
Lats
5.3%
Chest
3.5%
Biceps
2.7%
Middle Delts
2.4%
Adductors
2.2%
Lower Back
2.2%
Abductors
1.4%
Rear Delts
0.9%
Calves
0.9%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6
4
Leg Press
3
12 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6
4
Leg Press
3
12 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6
4
Leg Press
3
12 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6
4
Leg Press
3
12 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
3
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
3
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
3
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
3
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Squat (Barbell)
4
6 reps
RPE 6
3
Bench Press (Barbell)
4
6 reps
RPE 6
4
Bent Over Row (Barbell)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Squat (Barbell)
4
6 reps
RPE 6
3
Bench Press (Barbell)
4
6 reps
RPE 6
4
Bent Over Row (Barbell)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Squat (Barbell)
4
6 reps
RPE 6
3
Bench Press (Barbell)
4
6 reps
RPE 6
4
Bent Over Row (Barbell)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Squat (Barbell)
4
6 reps
RPE 6
3
Bench Press (Barbell)
4
6 reps
RPE 6
4
Bent Over Row (Barbell)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
10
10
1 mins
1 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
10
10
1 mins
1 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
10
10
1 mins
1 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
10
10
1 mins
1 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
2
0.6 mins
0.3 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
2
0.6 mins
0.3 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
2
0.6 mins
0.3 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
2
0.6 mins
0.3 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
2
Lunge (Dumbbell)
3
24 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Hip Thrust (Machine)
3
12 reps
RPE 6
5
Wood Chop
3
12 reps
RPE 6.5
6
Hanging Knee Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
2
Lunge (Dumbbell)
3
24 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Hip Thrust (Machine)
3
12 reps
RPE 6
5
Wood Chop
3
12 reps
RPE 6.5
6
Hanging Knee Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
2
Lunge (Dumbbell)
3
24 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Hip Thrust (Machine)
3
12 reps
RPE 6
5
Wood Chop
3
12 reps
RPE 6.5
6
Hanging Knee Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
2
Lunge (Dumbbell)
3
24 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Hip Thrust (Machine)
3
12 reps
RPE 6
5
Wood Chop
3
12 reps
RPE 6.5
6
Hanging Knee Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
3
Leg Press
3
12 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cable Crunch
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
3
Leg Press
3
12 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cable Crunch
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
3
Leg Press
3
12 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cable Crunch
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
3
Leg Press
3
12 reps
RPE 6
4
Calf Raise (Leg Press)
3
15 reps
RPE 6
5
Cable Crunch
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Leg Press
3
15 reps
RPE 6
4
Kettlebell Swing
10
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Leg Press
3
15 reps
RPE 6
4
Kettlebell Swing
10
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Leg Press
3
15 reps
RPE 6
4
Kettlebell Swing
10
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Leg Press
3
15 reps
RPE 6
4
Kettlebell Swing
10
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
3
Lat Pulldown
3 Sets
12 Reps
@6
4
Leg Press
3 Sets
12 Reps
@6
5
Face Pull
3 Sets
15 Reps
@6
6
Plank
3 Sets
0.5 mins
@10
Day 2
1
Cardio
10 Sets
10 Sets
1 mins
1 mins
@10
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
2
Lunge (Dumbbell)
3 Sets
24 Reps
@6
3
Leg Curl
3 Sets
12 Reps
@6
4
Hip Thrust (Machine)
3 Sets
12 Reps
@6
5
Wood Chop
3 Sets
12 Reps
@6.5
6
Hanging Knee Raise
3 Sets
10 Reps
@10
Day 4
1
Cardio
1 Set
20 mins
@6