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Dhruv Fitness

by null

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
    Mar 17, 2025 07:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
-