Weightloss split
Transform your body in just 4 weeks with this focused weight loss split—20 days of targeted workouts to ignite your progress and boost your confidence.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Kickback | 3 | 12 reps |
| 2 | Around The World | 3 | 12 reps |
| 3 | Tricep pulse out | 3 | 0 reps |
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| 7 | Treadmill | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| 9 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 10 | Stair Climber | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Kickback | 3 | 12 reps |
| 2 | Around The World | 3 | 12 reps |
| 3 | Tricep pulse out | 3 | 0 reps |
| 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 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Weightloss split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 70 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.
Weightloss split is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Weightloss split 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
