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Mark weight loss starter

by Mark L.
1 athletes joined

Program Description

Kickstart your weight loss journey with the "Mark Weight Loss Starter" program, a comprehensive 6-week plan designed for beginners. With 18 workouts spread across the duration, you'll engage in a variety of machine and dumbbell exercises targeting all major muscle groups, including legs, chest, back, and core. Each session is structured to gradually increase intensity, ensuring you build strength while torching calories. Get ready to transform your body and establish a sustainable fitness routine!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 20, 2026 01:12
  • Last Edited
    Feb 20, 2026 01:25
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.6%
Triceps
14.6%
Front Delts
12.2%
Quadriceps
7.3%
Glutes
7.3%
Chest
7.3%
Upper Back
7.3%
Lats
7.3%
Biceps
6.1%
Abs
6.1%
Middle Delts
4.9%
Abductors
2.4%
Adductors
1.2%
Forearms
1.2%
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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
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 2
1
Goblet Squat
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-