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BoostcampPNG

4d plan to loose weight and straighten

by Xenia Tuaev

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
    May 15, 2025 09:23
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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
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