logo
BoostcampPNG

Easy Strength for fat loss - Dan John

by Donovan Faustino
20 athletes joined

Program Description

Easy workout for fat loss. Focus is on consistency everyday

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2024 09:06
  • Last Edited
    Jun 25, 2025 08:30

Summary

Transform your physique with "Easy Strength for Fat Loss" by Dan John, a focused 4-week program designed to torch fat while building functional strength. Committing to just 5 days a week, you'll engage in a blend of bodyweight and dumbbell exercises, including the Ab Wheel, Deadlifts, and Kettlebell Swings, ensuring a full-body workout. Each session is crafted to maximize your results and keep you motivated, making it perfect for those looking to shed pounds without sacrificing strength. Get ready to redefine your limits and achieve your fitness goals!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 2
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 3
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 4
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 5
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-