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

by Amber R.

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
    Aug 21, 2025 11:05
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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
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