logo
BoostcampPNG

Get in MF'n Shape! Total Body Fat Burn & Strength

by Amber R.
4 athletes joined

Program Description

Maximize fat loss, maintain and build muscle, improve core strength, and create full-body balance.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 16, 2025 03:54
  • Last Edited
    Oct 06, 2025 02:41

Summary

Transform your physique with "Get in MF'n Shape!"—an 8-week program designed for total body fat burn and strength enhancement. Committing just three days a week, you'll engage in a dynamic mix of exercises targeting all major muscle groups, including Goblet Squats, Incline Bench Presses, and Arnold Presses. Each workout is carefully structured to challenge your limits and promote muscle growth while torching calories. Get ready to unleash your potential and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Glutes
13.4%
Quadriceps
11%
Hamstrings
9.9%
Chest
8.7%
Front Delts
8.7%
Upper Back
7%
Middle Delts
5.2%
Biceps
4.1%
Abductors
3.5%
Calves
2.9%
Abs
2.3%
Rear Delts
2.3%
Lats
2.3%
Adductors
1.7%
Forearms
1.2%
Lower Back
0.6%
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
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
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8.5
2
Single Leg Romanian Deadlift (Bench)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 9
7
Leg Extension
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
15 reps
RPE 9
3
Face Pull
3
15 reps
RPE 7
4
Push Up
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Arnold Press
3
12 reps
RPE 9.5
5
Skull Crusher (Dumbbell)
3
15 reps
RPE 9
6
Glute Kickback (Cable)
3
12 reps
RPE 10
7
Back Extension (Bench)
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Goblet Squat
3 Sets
12 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Arnold Press
3 Sets
12 Reps
@9.5
5
Skull Crusher (Dumbbell)
3 Sets
15 Reps
@9
6
Glute Kickback (Cable)
3 Sets
12 Reps
@10
7
Back Extension (Bench)
3 Sets
12 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
@8.5
2
Single Leg Romanian Deadlift (Bench)
3 Sets
12 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
15 Reps
@9
7
Leg Extension
3 Sets
15 Reps
@9
Day 2
1
Leg Press
3 Sets
15 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
3
Face Pull
3 Sets
15 Reps
@7
4
Push Up
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Seated Row (Cable)
3 Sets
15 Reps
@9
7
Leg Curl
3 Sets
15 Reps
@9