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Weightloss split

by Roxy

Program Description

**Weightloss Split** is a comprehensive 4-week program designed to help you shed pounds while building strength. With 20 training sessions packed into just four weeks, you'll engage in a variety of exercises targeting all major muscle groups, including glutes, hamstrings, core, and more. Each workout is crafted to maximize calorie burn and improve overall fitness, ensuring you stay motivated and challenged throughout your journey. Get r50seady to transform your body and achieve your weight loss goals with this structured and effective training plan!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 24, 2026 04:44
  • Last Edited
    Feb 24, 2026 06:51
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.3%
Abs
14.4%
Hamstrings
13.9%
Quadriceps
11.8%
Triceps
7.1%
Front Delts
5.7%
Lower Back
5.2%
Biceps
3.5%
Middle Delts
2.8%
Upper Back
2.8%
Abductors
2.6%
Cardio
2.4%
Adductors
2.1%
Rear Delts
1.4%
Forearms
1.4%
Lats
1.4%
Stretching
0.9%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Extension
3
12 reps
-
6
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Extension
3
12 reps
-
6
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Extension
3
12 reps
-
6
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Extension
3
12 reps
-
6
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
2
20 reps
-
2
Dead Bug
2
20 reps
-
3
Lying Leg Raise
2
20 reps
-
4
Goblet March
3
20 reps
-
5
Abs Crunch (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
2
20 reps
-
2
Dead Bug
2
20 reps
-
3
Lying Leg Raise
2
20 reps
-
4
Goblet March
3
20 reps
-
5
Abs Crunch (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
2
20 reps
-
2
Dead Bug
2
20 reps
-
3
Lying Leg Raise
2
20 reps
-
4
Goblet March
3
20 reps
-
5
Abs Crunch (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
2
20 reps
-
2
Dead Bug
2
20 reps
-
3
Lying Leg Raise
2
20 reps
-
4
Goblet March
3
20 reps
-
5
Abs Crunch (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
1
-
9
Romanian Deadlift (Barbell)
3
12 reps
-
10
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
1
-
9
Romanian Deadlift (Barbell)
3
12 reps
-
10
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
1
-
9
Romanian Deadlift (Barbell)
3
12 reps
-
10
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
1
-
9
Romanian Deadlift (Barbell)
3
12 reps
-
10
Stair Climber
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Bent Leg Raise
2
20 reps
-
6
Flutter kicks
2
20 reps
-
7
Goblet March
3
12 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
10
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Bent Leg Raise
2
20 reps
-
6
Flutter kicks
2
20 reps
-
7
Goblet March
3
12 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
10
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Bent Leg Raise
2
20 reps
-
6
Flutter kicks
2
20 reps
-
7
Goblet March
3
12 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
10
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Around The World
3
12 reps
-
3
Tricep pulse out
3
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Bent Leg Raise
2
20 reps
-
6
Flutter kicks
2
20 reps
-
7
Goblet March
3
12 reps
-
8
Romanian Deadlift (Barbell)
3
10 reps
-
9
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
10
Treadmill
1
30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Glute Kickback (Cable)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Hip Extension
3 Sets
12 Reps
-
6
Stair Climber
1 Set
30 mins
-
Day 2
1
Tricep Kickback
3 Sets
12 Reps
-
2
Around The World
3 Sets
12 Reps
-
3
Tricep pulse out
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
Shoulder Press (Machine)
3 Sets
10 Reps
-
6
Seated Row (Cable)
3 Sets
10 Reps
-
7
Treadmill
1 Set
30 mins
-
Day 3
1
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
2
Dead Bug
2 Sets
20 Reps
-
3
Lying Leg Raise
2 Sets
20 Reps
-
4
Goblet March
3 Sets
20 Reps
-
5
Abs Crunch (Machine)
2 Sets
20 Reps
-
6
Plank
2 Sets
1 mins
-
7
Treadmill
1 Set
30 mins
-
Day 4
1
Goblet Squat
3 Sets
12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
12 Reps
-
3
Glute Kickback (Cable)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Curl
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-
8
Leg Press (45 Degrees)
1 Set
-
9
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
10
Stair Climber
1 Set
30 mins
-
Day 5
1
Tricep Kickback
3 Sets
12 Reps
-
2
Around The World
3 Sets
12 Reps
-
3
Tricep pulse out
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Bent Leg Raise
2 Sets
20 Reps
-
6
Flutter kicks
2 Sets
20 Reps
-
7
Goblet March
3 Sets
12 Reps
-
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
9
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
10
Treadmill
1 Set
30 mins
-