Program Description
Ignite your fat-burning potential with this dynamic 4-week program designed for maximum intensity! Comprising 16 sessions, this plan combines bodyweight and dumbbell exercises to elevate your heart rate and sculpt your physique. Each workout features a mix of supersets and varied movements like burpees, squats, and jumping jacks, ensuring you stay engaged while targeting multiple muscle groups. Suitable for intermediate lifters, this program requires a full gym setup, making it perfect for those ready to push their limits and achieve impressive fat loss results. Get ready to sweat and transform!
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedMar 18, 2026 09:15
- Last EditedMar 18, 2026 09:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Glutes
14.2%
Front Delts
8.6%
Hamstrings
8%
Triceps
8%
Abs
7.6%
Other
6.9%
Upper Back
6.7%
Middle Delts
5.4%
Lats
4.1%
Lower Back
2.7%
Olympic
2.6%
Adductors
2.5%
Chest
2.4%
Stretching
1.9%
Biceps
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Box Jump
4
0.6 mins
-
2B
Squat Thruster
4
0.6 mins
-
2C
Renegade Row
4
0.6 reps
-
2D
Romanian Deadlift (Dumbbell)
4
0.6 mins
-
2E
Burpee
4
0.6 mins
-
2F
Single Arm Push Press (Dumbbell)
4
0.6 mins
-
2G
Goblet Squat
4
0.6 mins
-
2H
Mountain Climber
4
0.6 mins
-
3A
Box Jump
3
10 reps
-
3B
Snatch (Dumbbell)
3
10 reps
-
3C
Burpee
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Box Jump
4
0.6 mins
-
2B
Squat Thruster
4
0.6 mins
-
2C
Renegade Row
4
0.6 reps
-
2D
Romanian Deadlift (Dumbbell)
4
0.6 mins
-
2E
Burpee
4
0.6 mins
-
2F
Single Arm Push Press (Dumbbell)
4
0.6 mins
-
2G
Goblet Squat
4
0.6 mins
-
2H
Mountain Climber
4
0.6 mins
-
3A
Box Jump
3
10 reps
-
3B
Snatch (Dumbbell)
3
10 reps
-
3C
Burpee
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Box Jump
4
0.6 mins
-
2B
Squat Thruster
4
0.6 mins
-
2C
Renegade Row
4
0.6 reps
-
2D
Romanian Deadlift (Dumbbell)
4
0.6 mins
-
2E
Burpee
4
0.6 mins
-
2F
Single Arm Push Press (Dumbbell)
4
0.6 mins
-
2G
Goblet Squat
4
0.6 mins
-
2H
Mountain Climber
4
0.6 mins
-
3A
Box Jump
3
10 reps
-
3B
Snatch (Dumbbell)
3
10 reps
-
3C
Burpee
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Box Jump
4
0.6 mins
-
2B
Squat Thruster
4
0.6 mins
-
2C
Renegade Row
4
0.6 reps
-
2D
Romanian Deadlift (Dumbbell)
4
0.6 mins
-
2E
Burpee
4
0.6 mins
-
2F
Single Arm Push Press (Dumbbell)
4
0.6 mins
-
2G
Goblet Squat
4
0.6 mins
-
2H
Mountain Climber
4
0.6 mins
-
3A
Box Jump
3
10 reps
-
3B
Snatch (Dumbbell)
3
10 reps
-
3C
Burpee
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Deadlift (Barbell)
5
6-10 reps
-
2B
Squat (Barbell)
5
6-10 reps
-
2C
Push Press (Barbell)
5
6-10 reps
-
2D
Barbell Row
5
6-10 reps
-
2E
Thruster (Barbell)
5
6-10 reps
-
3A
Deadlift (Barbell)
3
6 reps
-
3B
Barbell Row
3
6 reps
-
3C
Hang Clean
3
6 reps
-
3D
Push Press (Barbell)
3
6 reps
-
3E
Squat (Barbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Deadlift (Barbell)
5
6-10 reps
-
2B
Squat (Barbell)
5
6-10 reps
-
2C
Push Press (Barbell)
5
6-10 reps
-
2D
Barbell Row
5
6-10 reps
-
2E
Thruster (Barbell)
5
6-10 reps
-
3A
Deadlift (Barbell)
3
6 reps
-
3B
Barbell Row
3
6 reps
-
3C
Hang Clean
3
6 reps
-
3D
Push Press (Barbell)
3
6 reps
-
3E
Squat (Barbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Deadlift (Barbell)
5
6-10 reps
-
2B
Squat (Barbell)
5
6-10 reps
-
2C
Push Press (Barbell)
5
6-10 reps
-
2D
Barbell Row
5
6-10 reps
-
2E
Thruster (Barbell)
5
6-10 reps
-
3A
Deadlift (Barbell)
3
6 reps
-
3B
Barbell Row
3
6 reps
-
3C
Hang Clean
3
6 reps
-
3D
Push Press (Barbell)
3
6 reps
-
3E
Squat (Barbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Deadlift (Barbell)
5
6-10 reps
-
2B
Squat (Barbell)
5
6-10 reps
-
2C
Push Press (Barbell)
5
6-10 reps
-
2D
Barbell Row
5
6-10 reps
-
2E
Thruster (Barbell)
5
6-10 reps
-
3A
Deadlift (Barbell)
3
6 reps
-
3B
Barbell Row
3
6 reps
-
3C
Hang Clean
3
6 reps
-
3D
Push Press (Barbell)
3
6 reps
-
3E
Squat (Barbell)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Pull-Up (Assisted)
1
8 reps
-
2B
Dip (Bodyweight)
1
12 reps
-
2C
Jump Squat
1
15 reps
-
2D
Mountain Climber
1
20 reps
-
2E
Burpee
1
10 reps
-
3A
Pull-Up (Assisted)
4
-
3B
Dip (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Pull-Up (Assisted)
1
8 reps
-
2B
Dip (Bodyweight)
1
12 reps
-
2C
Jump Squat
1
15 reps
-
2D
Mountain Climber
1
20 reps
-
2E
Burpee
1
10 reps
-
3A
Pull-Up (Assisted)
4
-
3B
Dip (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Pull-Up (Assisted)
1
8 reps
-
2B
Dip (Bodyweight)
1
12 reps
-
2C
Jump Squat
1
15 reps
-
2D
Mountain Climber
1
20 reps
-
2E
Burpee
1
10 reps
-
3A
Pull-Up (Assisted)
4
-
3B
Dip (Bodyweight)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2A
Pull-Up (Assisted)
1
8 reps
-
2B
Dip (Bodyweight)
1
12 reps
-
2C
Jump Squat
1
15 reps
-
2D
Mountain Climber
1
20 reps
-
2E
Burpee
1
10 reps
-
3A
Pull-Up (Assisted)
4
-
3B
Dip (Bodyweight)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2
Snatch (Dumbbell)
5
12 reps
-
3
Box Jump
5
10 reps
-
4
Kettlebell Swing
5
12 reps
-
5
Push Up
5
10 reps
-
6A
Squat Thruster
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
6B
Burpee
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2
Snatch (Dumbbell)
5
12 reps
-
3
Box Jump
5
10 reps
-
4
Kettlebell Swing
5
12 reps
-
5
Push Up
5
10 reps
-
6A
Squat Thruster
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
6B
Burpee
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2
Snatch (Dumbbell)
5
12 reps
-
3
Box Jump
5
10 reps
-
4
Kettlebell Swing
5
12 reps
-
5
Push Up
5
10 reps
-
6A
Squat Thruster
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
6B
Burpee
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
1 mins
-
1B
Squat (Bodyweight)
1
15 reps
-
1C
Arm Circle
1
0.5 mins
-
1D
Walking Lunge
1
10 reps
-
1E
Walking Knee Hugs
1
1 mins
-
2
Snatch (Dumbbell)
5
12 reps
-
3
Box Jump
5
10 reps
-
4
Kettlebell Swing
5
12 reps
-
5
Push Up
5
10 reps
-
6A
Squat Thruster
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
6B
Burpee
1
1
1
1
1
2 reps
4 reps
6 reps
8 reps
10 reps
-
-
-
-
-
Week 1
1 / 4 Weeks
Day 1
1A
Jumping Jack1 Set
1 mins
-
1B
Squat (Bodyweight)1 Set
15 Reps
-
1C
Arm Circle1 Set
0.5 mins
-
1D
Walking Lunge1 Set
10 Reps
-
1E
Walking Knee Hugs1 Set
1 mins
-
2A
Box Jump4 Sets
0.6 mins
-
2B
Squat Thruster4 Sets
0.6 mins
-
2C
Renegade Row4 Sets
0.6 Reps
-
2D
Romanian Deadlift (Dumbbell)4 Sets
0.6 mins
-
2E
Burpee4 Sets
0.6 mins
-
2F
Single Arm Push Press (Dumbbell)4 Sets
0.6 mins
-
2G
Goblet Squat4 Sets
0.6 mins
-
2H
Mountain Climber4 Sets
0.6 mins
-
3A
Box Jump3 Sets
10 Reps
-
3B
Snatch (Dumbbell)3 Sets
10 Reps
-
3C
Burpee3 Sets
10 Reps
-
Day 2
1A
Jumping Jack1 Set
1 mins
-
1B
Squat (Bodyweight)1 Set
15 Reps
-
1C
Arm Circle1 Set
0.5 mins
-
1D
Walking Lunge1 Set
10 Reps
-
1E
Walking Knee Hugs1 Set
1 mins
-
2A
Deadlift (Barbell)5 Sets
6-10 Reps
-
2B
Squat (Barbell)5 Sets
6-10 Reps
-
2C
Push Press (Barbell)5 Sets
6-10 Reps
-
2D
Barbell Row5 Sets
6-10 Reps
-
2E
Thruster (Barbell)5 Sets
6-10 Reps
-
3A
Deadlift (Barbell)3 Sets
6 Reps
-
3B
Barbell Row3 Sets
6 Reps
-
3C
Hang Clean3 Sets
6 Reps
-
3D
Push Press (Barbell)3 Sets
6 Reps
-
3E
Squat (Barbell)3 Sets
6 Reps
-
Day 3
1A
Jumping Jack1 Set
1 mins
-
1B
Squat (Bodyweight)1 Set
15 Reps
-
1C
Arm Circle1 Set
0.5 mins
-
1D
Walking Lunge1 Set
10 Reps
-
1E
Walking Knee Hugs1 Set
1 mins
-
2A
Pull-Up (Assisted)1 Set
8 Reps
-
2B
Dip (Bodyweight)1 Set
12 Reps
-
2C
Jump Squat1 Set
15 Reps
-
2D
Mountain Climber1 Set
20 Reps
-
2E
Burpee1 Set
10 Reps
-
3A
Pull-Up (Assisted)4 Sets
-
3B
Dip (Bodyweight)4 Sets
-
Day 4
1A
Jumping Jack1 Set
1 mins
-
1B
Squat (Bodyweight)1 Set
15 Reps
-
1C
Arm Circle1 Set
0.5 mins
-
1D
Walking Lunge1 Set
10 Reps
-
1E
Walking Knee Hugs1 Set
1 mins
-
2
Snatch (Dumbbell)5 Sets
12 Reps
-
3
Box Jump5 Sets
10 Reps
-
4
Kettlebell Swing5 Sets
12 Reps
-
5
Push Up5 Sets
10 Reps
-
6A
Squat Thruster1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
-
-
-
-
-
6B
Burpee1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
-
-
-
-
-