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Fat losse

by Athi Mohamed

Program Description

The purpose of the program is to help you achieve your fitness and health goals by providing a structured and effective workout plan tailored to your needs. It focuses on fat loss, muscle toning, and improving overall physical fitness while promoting sustainable habits for long-term health and confidence. The program aims to make fitness accessible, motivating, and enjoyable so you can build strength, increase endurance, and feel your best every day.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 09, 2025 08:52
  • Last Edited
    Jul 10, 2025 01:21

Summary

Transform your physique with the Fat Loss program, a comprehensive 16-week journey designed for those ready to shed pounds and build strength. Committing just three days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, including squats, deadlifts, and dynamic movements like battle ropes. Each session is crafted to maximize fat burning while enhancing muscle definition, ensuring you stay motivated and on track. Get ready to see real results and feel empowered as you push your limits!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Bench Press (Paused)
1
-
3
Bent Over Row (Barbell)
1
-
4
Walking Lunge (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Battle Ropes
1
-
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Deadlift (Paused)
1
-
3
Step-Up (Weighted)
1
-
4
Standing Calf Raise
1
-
5
Prowler Push
1
-
6
Leg Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Push Up
1
-
3
Squat (Dumbbell)
1
-
4
Arm Circle
1
-
5
Prowler Push
1
-
6
Stretching
1
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
-
2
Bench Press (Paused)
1 Set
-
3
Bent Over Row (Barbell)
1 Set
-
4
Walking Lunge (Dumbbell)
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Battle Ropes
1 Set
-
7
Plank
1 Set
-
Day 2
1
Goblet Squat
1 Set
-
2
Deadlift (Paused)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Standing Calf Raise
1 Set
-
5
Prowler Push
1 Set
-
6
Leg Press
1 Set
-
Day 3
1
Kettlebell Swing
1 Set
-
2
Push Up
1 Set
-
3
Squat (Dumbbell)
1 Set
-
4
Arm Circle
1 Set
-
5
Prowler Push
1 Set
-
6
Stretching
1 Set
-