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BoostcampPNG

Easy Strength for fat loss - Dan John

by Admiral Cabbage

Program Description

Easy workout for fat loss. Focus is on consistency everyday

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 11:25
  • Last Edited
    Jun 17, 2025 11:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
12.2%
Upper Back
11.5%
Front Delts
10.9%
Middle Delts
9.6%
Lats
9.6%
Hamstrings
7.1%
Triceps
5.8%
Abs
5.1%
Biceps
3.8%
Lower Back
3.8%
Other
3.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 2
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 3
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 4
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 5
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-