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BoostcampPNG

Women's Fat Loss

by Mel
14 athletes joined

Program Description

Overall fat loss

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2024 04:58
  • Last Edited
    Sep 28, 2024 09:20
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
3
Lateral Raise (Cable)
3
15 reps
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Dumbbell)
2
12 reps
6
Single Arm Overhead Tricep Extension
2
12 reps
7
Bicep Curl (Machine)
2
12 reps
8
Tricep Rope Push Down (Cable)
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
4
10 reps
3
Hip Thrust (Barbell)
4
10 reps
4
Walking Lunge
3
15 reps
5
Lateral Lunge
3
15 reps
6
Glute Kickback (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
2
Glute Bridge (Bodyweight)
3
15 reps
3
Abs Crunch (Bodyweight)
3
20 reps
4
Glute Kickback
3
12 reps
5
Mountain Climber
3
12 reps
6
Side Crunch (Cable)
3
12 reps
7
Oblique Crunch
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
3
Face Pull
3
12 reps
4
Bench Press (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
15 reps
6
Seated Dumbbell Curl
3
12 reps
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
15 reps
4
Lying Leg Curl
3
15 reps
5
Standing Calf Raise
3
25 reps
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
Week 1
1 / 10 Weeks
Day 3
1
Plank
3 Sets
1 mins
2
Glute Bridge (Bodyweight)
3 Sets
15 Reps
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
4
Glute Kickback
3 Sets
12 Reps
5
Mountain Climber
3 Sets
12 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Oblique Crunch
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Hip Thrust (Barbell)
4 Sets
10 Reps
4
Walking Lunge
3 Sets
15 Reps
5
Lateral Lunge
3 Sets
15 Reps
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 1
1
Lat Pulldown
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
7
Bicep Curl (Machine)
2 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
Day 4
1
Dumbbell Row
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Bench Press (Dumbbell)
3 Sets
12 Reps
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
6
Seated Dumbbell Curl
3 Sets
12 Reps
7
Lying Tricep Extension (Barbell)
1 Set
2 Sets
1 Reps
12 Reps
Day 5
1
Hack Squat
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Standing Calf Raise
3 Sets
25 Reps
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps