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4d plan to loose weight and straighten

by Xenia T.

Program Description

loose weight & straighten

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 08:26
  • Last Edited
    Jun 18, 2025 10:41

Summary

Embark on an 8-week journey with the "4d Plan to Lose Weight and Straighten," designed for those ready to transform their physique and boost their fitness levels. This program features four dynamic workout days each week, combining targeted strength training for legs, glutes, upper body, and core with high-intensity interval training (HIIT) for maximum calorie burn. With a mix of machine and bodyweight exercises, you'll build strength while shedding pounds, all within a full gym setting. Get ready to challenge yourself and achieve the results you’ve been striving for!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
Chin-Up (Assisted)
3
5-8 reps
RPE 7-8
3
Chest Press (Machine)
3
10 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Shoulder Press (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8-9
7
Lying Leg Raise
3
15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crosstrainer
1
5 mins
-
2
HIIT Intervals
1
1
0.5 mins
1.5 mins
RPE 8-9
RPE 1-7
3
Plank
3
0.5-1 mins
RPE 8
4
Russian Twist
3
20 reps
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8-9
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jogging
1
25-30 mins
RPE 1-7
2
Plank
3
0.5-1 mins
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Russian Twist
3
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Crosstrainer
1 Set
5 mins
-
2
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
15 Reps
@8-9
6
Calf Raise (Machine)
3 Sets
15 Reps
@8-9
Day 2
1
Crosstrainer
1 Set
5 mins
-
2
Chin-Up (Assisted)
3 Sets
5-8 Reps
@7-8
3
Chest Press (Machine)
3 Sets
10 Reps
@7-8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15 Reps
@8-9
7
Lying Leg Raise
3 Sets
15 Reps
@8-9
Day 3
1
Crosstrainer
1 Set
5 mins
-
2
HIIT Intervals
1 Set
1 Set
0.5 mins
1.5 mins
@8-9
@1-7
3
Plank
3 Sets
0.5-1 mins
@8
4
Russian Twist
3 Sets
20 Reps
@8
5
Mountain Climber
3 Sets
0.5 mins
@8-9
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@8
Day 4
1
Jogging
1 Set
25-30 mins
@1-7
2
Plank
3 Sets
0.5-1 mins
@8
3
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@8
4
Russian Twist
3 Sets
20 Reps
@8