Lose fat + Full Body Workout + Hypertrophy
Push Your Limits, Redefine Your Strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps | @7.5 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @7.5 |
| 3 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps | @7.5 |
| 4 | Dip (Weighted) | 4 | 10 reps | @7.5 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 10 reps | @7.5 |
| 5B | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @7.5 |
| Superset | ||||
| 6A | Tricep Rope Push Down (Cable) | 3 | 10 reps | @7.5 |
| 6B | Skull Crusher (Barbell) | 3 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 10 reps | @7.5 |
| 2 | Clean Deadlift | 4 | 10 reps | @7.5 |
| 3 | Bent Over Row (Barbell) | 4 | 10 reps | @7.5 |
| 4 | Lat Pulldown (Close Grip) | 4 | 10 reps | @7.5 |
| Superset | ||||
| 5A | Face Pull | 3 | 10 reps | @7.5 |
| 5B | Bicep Curl (Barbell) | 3 | 10 reps | @7.5 |
| Superset | ||||
| 6A | Hammer Curl | 3 | 10 reps | @7.5 |
| 6B | Preacher Curl (Barbell) | 3 | 10 reps | @7.5 |
| 7 | Hanging Leg Raise | 3 | 15 reps | @7.5 |
| 8 | Cable Crunch | 3 | 15 reps | @7.5 |
| 9 | Russian Twist (Dumbbell) | 3 | 50 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps | @7.5 |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps | @7.5 |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @7.5 |
| Superset | ||||
| 4A | Leg Press (45 Degrees) | 3 | 10 reps | @7.5 |
| 4B | Standing Calf Raise | 3 | 10 reps | @7.5 |
| Superset | ||||
| 5A | Lying Leg Curl | 3 | 10 reps | @7.5 |
| 5B | Leg Extension | 3 | 10 reps | @7.5 |
| 6 | Plank (Weighted) | 3 | 1 min | @7.5 |
| 7 | Abs Crunch (Weighted) | 3 | AMRAP | @8 |
| 8 | Walk | 1 | 30 min | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 10 reps | @7.5 |
| 2 | Chin-Up (Weighted) | 4 | 10 reps | @7.5 |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | @7.5 |
| 4 | T-Bar Row | 4 | 10 reps | @7.5 |
| Superset | ||||
| 5A | Chest Fly (Cable) | 3 | 10 reps | @7.5 |
| 5B | Lateral Raise (Dumbbell) | 3 | 10 reps | @7.5 |
| Superset | ||||
| 6A | Dip (Weighted) | 3 | 10 reps | @7.5 |
| 6B | Bicep Curl (Dumbbell) | 3 | 10 reps | @7.5 |
| 7 | Battle Ropes | 3 | 1 min | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Clean Deadlift | 4 | 10 reps | @7.5 |
| 2 | Front Squat (Barbell) | 4 | 10 reps | @7.5 |
| 3 | Step-Up (Weighted) | 4 | 10 reps | @7.5 |
| 4 | Glute Bridge (Barbell) | 4 | 10 reps | @7.5 |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 30 reps | @7.5 |
| 5B | Calf Raise (Leg Press) | 3 | 20 reps | @7.5 |
| 6 | Hanging Knee Raise | 3 | 10 reps | @7.5 |
| 7 | Bicycle Crunch | 3 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Kettlebell Swing | 4 | 15 reps | @7.5 |
| 2 | Box Jump | 4 | 15 reps | @7.5 |
| 3 | Farmer's Walk (Weighted) | 4 | 3 min | @7.5 |
| 4 | Battle Ropes | 4 | 1 min | @7.5 |
| 5 | Jump Squat | 3 | 10 reps | @7.5 |
| 6 | Jump Rope | 3 | 100 reps | @7.5 |
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, Lose fat + Full Body Workout + Hypertrophy 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 90 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.
Lose fat + Full Body Workout + Hypertrophy is structured around 6 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.
Lose fat + Full Body Workout + Hypertrophy 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
