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Dhruv Fitness

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Program Description

Weight loss program which also doubles as body toning muscle gain

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 17, 2025 07:12
  • Last Edited
    Jun 18, 2025 08:32

Summary

Embark on a transformative 9-week journey with the Dhruv Fitness program, designed for those ready to elevate their strength and conditioning. This dynamic plan includes six training days per week, featuring a mix of high-intensity interval training (HIIT) and targeted resistance exercises to sculpt your entire body. From leg extensions to incline bench presses, each session is crafted to maximize muscle engagement and boost endurance. With a full gym at your disposal, you’ll have the tools to push your limits and achieve your fitness goals. Get ready to unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Single Leg Romanian Deadlift
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
Week 1
1 / 9 Weeks
Day 3
1
HIIT
1 Set
60 mins
-
Day 1
1
Leg Extension
3 Sets
8-12 Reps
-
2
Squat (Smith Machine)
3 Sets
8-12 Reps
-
3
Walking Lunge
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Cardio
1 Set
15-20 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Bench Press (Barbell)
3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Cardio
1 Set
15-20 mins
-
Day 4
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Cardio
1 Set
15-20 mins
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
5
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
6
Cardio
1 Set
15-20 mins
-
Day 6
1
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Front Raise
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Shrug (Trap Bar)
3 Sets
8-12 Reps
-
6
Wrist Curls
1 Set
20 Reps
-
7
Cardio
1 Set
15-20 mins
-