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Burning workout

by Anton Razumov
3.0
(1 rating)

Program Description

Just workout thru sets

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 22, 2024 11:18
  • Last Edited
    May 18, 2025 02:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Other
18.8%
Glutes
11.3%
Front Delts
9.6%
Lower Back
7.3%
Chest
7.3%
Hamstrings
6.8%
Triceps
6.2%
Quadriceps
6.2%
Middle Delts
5.6%
Forearms
4.3%
Rear Delts
3.4%
Lats
2.8%
Calves
2.8%
Biceps
2.8%
Abs
2.8%
Upper Back
2.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Jump Rope
1
10 mins
RPE 8
3A
Fly Press (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
5B
Hip Thrust (Dumbbell)
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7B
Back Extension
3
15 reps
RPE 8
8
Jump Rope
1
10 mins
RPE 8
9
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Jump Rope
1
10 mins
RPE 8
3A
Fly Press (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
5B
Hip Thrust (Dumbbell)
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7B
Back Extension
3
15 reps
RPE 8
8
Jump Rope
1
10 mins
RPE 8
9
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Jump Rope
1
10 mins
RPE 8
3A
Fly Press (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
5B
Hip Thrust (Dumbbell)
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7B
Back Extension
3
15 reps
RPE 8
8
Jump Rope
1
10 mins
RPE 8
9
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3B
Front Squat (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
6
Jump Rope
1
10 mins
RPE 8
7A
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
7B
Farmer's Walk (Weighted)
1
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3B
Front Squat (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
6
Jump Rope
1
10 mins
RPE 8
7A
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
7B
Farmer's Walk (Weighted)
1
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3B
Front Squat (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
6
Jump Rope
1
10 mins
RPE 8
7A
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
7B
Farmer's Walk (Weighted)
1
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Pullover (Dumbbell)
3
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
3
10 mins
RPE 8
5A
Hammer Curl
3
20 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Front Raise
3
15 reps
RPE 8
7B
Wrist Curls
3
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Pullover (Dumbbell)
3
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
3
10 mins
RPE 8
5A
Hammer Curl
3
20 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Front Raise
3
15 reps
RPE 8
7B
Wrist Curls
3
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Pullover (Dumbbell)
3
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
3
10 mins
RPE 8
5A
Hammer Curl
3
20 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Front Raise
3
15 reps
RPE 8
7B
Wrist Curls
3
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3B
Front Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
6
Jump Rope
1 Set
10 mins
@8
7A
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
7B
Farmer's Walk (Weighted)
1 Set
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
3 Sets
10 mins
@8
5A
Hammer Curl
3 Sets
20 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Front Raise
3 Sets
15 Reps
@8
7B
Wrist Curls
3 Sets
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@8
2
Jump Rope
1 Set
10 mins
@8
3A
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
3B
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
5B
Hip Thrust (Dumbbell)
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
7B
Back Extension
3 Sets
15 Reps
@8
8
Jump Rope
1 Set
10 mins
@8
9
Stretching
1 Set
5 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
Anton RazumovAge 37, Man
a year ago
2 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Cool program l. It can be better.