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!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.2%

Hamstrings

10.6%

Quadriceps

9.6%

Glutes

7.9%

Front Delts

7.9%

Chest

7.2%

Middle Delts

6.8%

Abs

6.6%

Lats

5.6%

Biceps

5.3%

Triceps

5.1%

Lower Back

4.6%

Olympic

3.8%

Calves

1.9%

Adductors

1.5%

Rear Delts

1.4%

Forearms

0.7%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Rear Delt Row

Upright Row (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Kroc Row

Day 1

Rear Delt Row

Upright Row (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Kroc Row

Day 1

Rear Delt Row

Upright Row (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Kroc Row

Day 1

Rear Delt Row

Upright Row (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Kroc Row

Day 1

Rear Delt Row

Upright Row (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Kroc Row

Day 1

Rear Delt Row

Upright Row (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Kroc Row

Day 2

Romanian Deadlift (Barbell)

Sit Up

Plank

Leg Curl

Leg Press

Hang Clean

Power Jerk

V-Up

Squat (Barbell)

Day 2

Romanian Deadlift (Barbell)

Sit Up

Plank

Leg Curl

Leg Press

Hang Clean

Power Jerk

V-Up

Squat (Barbell)

Day 2

Romanian Deadlift (Barbell)

Sit Up

Plank

Leg Curl

Leg Press

Hang Clean

Power Jerk

V-Up

Squat (Barbell)

Day 2

Romanian Deadlift (Barbell)

Sit Up

Plank

Leg Curl

Leg Press

Hang Clean

Power Jerk

V-Up

Squat (Barbell)

Day 2

Romanian Deadlift (Barbell)

Sit Up

Plank

Leg Curl

Leg Press

Hang Clean

Power Jerk

V-Up

Squat (Barbell)

Day 2

Romanian Deadlift (Barbell)

Sit Up

Plank

Leg Curl

Leg Press

Hang Clean

Power Jerk

V-Up

Squat (Barbell)

Day 3

French Press

Dumbbell Row

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Bench Press (Barbell)

Upright Row (Barbell)

Day 3

French Press

Dumbbell Row

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Bench Press (Barbell)

Upright Row (Barbell)

Day 3

French Press

Dumbbell Row

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Bench Press (Barbell)

Upright Row (Barbell)

Day 3

French Press

Dumbbell Row

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Bench Press (Barbell)

Upright Row (Barbell)

Day 3

French Press

Dumbbell Row

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Bench Press (Barbell)

Upright Row (Barbell)

Day 3

French Press

Dumbbell Row

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Bench Press (Barbell)

Upright Row (Barbell)

Day 4

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Curl

High Pull

Wall Sit

Walking Lunge

Front Squat (Paused)

Day 4

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Curl

High Pull

Wall Sit

Walking Lunge

Front Squat (Paused)

Day 4

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Curl

High Pull

Wall Sit

Walking Lunge

Front Squat (Paused)

Day 4

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Curl

High Pull

Wall Sit

Walking Lunge

Front Squat (Paused)

Day 4

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Curl

High Pull

Wall Sit

Walking Lunge

Front Squat (Paused)

Day 4

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Curl

High Pull

Wall Sit

Walking Lunge

Front Squat (Paused)

Day 1

Rear Delt Row

3 Sets

Upright Row (Barbell)

4 Sets

Bench Press (Barbell)

4 Sets

Chest Fly (Cable)

4 Sets

Overhead Press (Barbell)

3 Sets

Shrug (Dumbbell)

4 Sets

Reverse Bicep Curl (Dumbbell)

3 Sets

Kroc Row

4 Sets

Day 2

Romanian Deadlift (Barbell)

4 Sets

Sit Up

3 Sets

Plank

2 Sets

Leg Curl

4 Sets

Leg Press

3 Sets

Hang Clean

4 Sets

Power Jerk

4 Sets

V-Up

3 Sets

Squat (Barbell)

4 Sets

Day 3

French Press

4 Sets

Dumbbell Row

4 Sets

Lat Pulldown

3 Sets

Chest Fly (Cable)

3 Sets

Bicep Curl (Cable)

4 Sets

Bench Press (Barbell)

4 Sets

Upright Row (Barbell)

3 Sets

Day 4

Seated Calf Raise

4 Sets

Romanian Deadlift (Barbell)

3 Sets

Leg Curl

3 Sets

High Pull

3 Sets

Wall Sit

2 Sets

Walking Lunge

4 Sets

Front Squat (Paused)

4 Sets