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BoostcampPNG
Women's Fat Loss
by Mel
4 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
Jul 12, 2024 09:13
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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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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