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Slim to fit training

by Luke S.
3 athletes joined

Program Description

This friendly program will show u how to lift and get ripped

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 09, 2024 05:59
  • Last Edited
    Jun 18, 2025 11:08

Summary

Transform your physique with the Slim to Fit Training program—a comprehensive 6-week journey designed for those ready to sculpt their bodies and build strength. Committing just 4 days a week, you’ll engage in a mix of targeted exercises like the Bench Press, Romanian Deadlift, and Rear Delt Row, ensuring a balanced approach to muscle development. This program is perfect for those looking to enhance their fitness levels while enjoying the camaraderie of a full gym environment. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
-
2
Upright Row (Barbell)
4
-
3
Bench Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Overhead Press (Barbell)
3
-
6
Shrug (Dumbbell)
4
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Kroc Row
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
-
2
Upright Row (Barbell)
4
-
3
Bench Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Overhead Press (Barbell)
3
-
6
Shrug (Dumbbell)
4
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Kroc Row
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
-
2
Upright Row (Barbell)
4
-
3
Bench Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Overhead Press (Barbell)
3
-
6
Shrug (Dumbbell)
4
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Kroc Row
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
-
2
Upright Row (Barbell)
4
-
3
Bench Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Overhead Press (Barbell)
3
-
6
Shrug (Dumbbell)
4
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Kroc Row
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
-
2
Upright Row (Barbell)
4
-
3
Bench Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Overhead Press (Barbell)
3
-
6
Shrug (Dumbbell)
4
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Kroc Row
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
-
2
Upright Row (Barbell)
4
-
3
Bench Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Overhead Press (Barbell)
3
-
6
Shrug (Dumbbell)
4
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Kroc Row
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Sit Up
3
-
3
Plank
2
-
4
Leg Curl
4
-
5
Leg Press
3
-
6
Hang Clean
4
-
7
Power Jerk
4
-
8
V-Up
3
-
9
Squat (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Sit Up
3
-
3
Plank
2
-
4
Leg Curl
4
-
5
Leg Press
3
-
6
Hang Clean
4
-
7
Power Jerk
4
-
8
V-Up
3
-
9
Squat (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Sit Up
3
-
3
Plank
2
-
4
Leg Curl
4
-
5
Leg Press
3
-
6
Hang Clean
4
-
7
Power Jerk
4
-
8
V-Up
3
-
9
Squat (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Sit Up
3
-
3
Plank
2
-
4
Leg Curl
4
-
5
Leg Press
3
-
6
Hang Clean
4
-
7
Power Jerk
4
-
8
V-Up
3
-
9
Squat (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Sit Up
3
-
3
Plank
2
-
4
Leg Curl
4
-
5
Leg Press
3
-
6
Hang Clean
4
-
7
Power Jerk
4
-
8
V-Up
3
-
9
Squat (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Sit Up
3
-
3
Plank
2
-
4
Leg Curl
4
-
5
Leg Press
3
-
6
Hang Clean
4
-
7
Power Jerk
4
-
8
V-Up
3
-
9
Squat (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
-
2
Dumbbell Row
4
-
3
Lat Pulldown
3
-
4
Chest Fly (Cable)
3
-
5
Bicep Curl (Cable)
4
-
6
Bench Press (Barbell)
4
-
7
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
-
2
Dumbbell Row
4
-
3
Lat Pulldown
3
-
4
Chest Fly (Cable)
3
-
5
Bicep Curl (Cable)
4
-
6
Bench Press (Barbell)
4
-
7
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
-
2
Dumbbell Row
4
-
3
Lat Pulldown
3
-
4
Chest Fly (Cable)
3
-
5
Bicep Curl (Cable)
4
-
6
Bench Press (Barbell)
4
-
7
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
-
2
Dumbbell Row
4
-
3
Lat Pulldown
3
-
4
Chest Fly (Cable)
3
-
5
Bicep Curl (Cable)
4
-
6
Bench Press (Barbell)
4
-
7
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
-
2
Dumbbell Row
4
-
3
Lat Pulldown
3
-
4
Chest Fly (Cable)
3
-
5
Bicep Curl (Cable)
4
-
6
Bench Press (Barbell)
4
-
7
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
-
2
Dumbbell Row
4
-
3
Lat Pulldown
3
-
4
Chest Fly (Cable)
3
-
5
Bicep Curl (Cable)
4
-
6
Bench Press (Barbell)
4
-
7
Upright Row (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
High Pull
3
-
5
Wall Sit
2
-
6
Walking Lunge
4
-
7
Front Squat (Paused)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
High Pull
3
-
5
Wall Sit
2
-
6
Walking Lunge
4
-
7
Front Squat (Paused)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
High Pull
3
-
5
Wall Sit
2
-
6
Walking Lunge
4
-
7
Front Squat (Paused)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
High Pull
3
-
5
Wall Sit
2
-
6
Walking Lunge
4
-
7
Front Squat (Paused)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
High Pull
3
-
5
Wall Sit
2
-
6
Walking Lunge
4
-
7
Front Squat (Paused)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
High Pull
3
-
5
Wall Sit
2
-
6
Walking Lunge
4
-
7
Front Squat (Paused)
4
-
Week 1
1 / 6 Weeks
Day 1
1
Rear Delt Row
3 Sets
-
2
Upright Row (Barbell)
4 Sets
-
3
Bench Press (Barbell)
4 Sets
-
4
Chest Fly (Cable)
4 Sets
-
5
Overhead Press (Barbell)
3 Sets
-
6
Shrug (Dumbbell)
4 Sets
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
-
8
Kroc Row
4 Sets
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
-
2
Sit Up
3 Sets
-
3
Plank
2 Sets
-
4
Leg Curl
4 Sets
-
5
Leg Press
3 Sets
-
6
Hang Clean
4 Sets
-
7
Power Jerk
4 Sets
-
8
V-Up
3 Sets
-
9
Squat (Barbell)
4 Sets
-
Day 3
1
French Press
4 Sets
-
2
Dumbbell Row
4 Sets
-
3
Lat Pulldown
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Bicep Curl (Cable)
4 Sets
-
6
Bench Press (Barbell)
4 Sets
-
7
Upright Row (Barbell)
3 Sets
-
Day 4
1
Seated Calf Raise
4 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Curl
3 Sets
-
4
High Pull
3 Sets
-
5
Wall Sit
2 Sets
-
6
Walking Lunge
4 Sets
-
7
Front Squat (Paused)
4 Sets
-