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David weight loss

by David S.

Program Description

Just to lose weight myself

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 03:04
  • Last Edited
    Oct 24, 2025 10:17

Summary

Embark on an 8-week journey with the David Weight Loss program, designed to help you shed pounds and build strength through a balanced approach. Committing just 4 days a week, you'll engage in a variety of machine and cable exercises targeting all major muscle groups, complemented by cardio sessions to boost your metabolism. Each workout is structured to maximize fat loss while enhancing overall fitness, ensuring you stay motivated and on track towards your goals. Get ready to transform your body and embrace a healthier lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Chest
9.5%
Quadriceps
9.5%
Abs
9.5%
Lats
8.9%
Triceps
8.3%
Glutes
7.6%
Biceps
7%
Upper Back
7%
Hamstrings
7%
Front Delts
6.3%
Cardio
6.3%
Abductors
4.4%
Middle Delts
3.2%
Lower Back
3.2%
Other
1.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
12 reps
-
-
2
Lat Pulldown
1
1
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
1
10 reps
12 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
12 reps
-
-
5
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
-
-
6
Bicep Curl (Machine)
1
1
10 reps
12 reps
-
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10 reps
12 reps
-
-
2
Leg Curl
1
1
10 reps
12 reps
-
-
3
Leg Extension
1
1
10 reps
12 reps
-
-
4
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
5
Plank
2
1 mins
-
6
Cable Crunch
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
2
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
-
2
Pec Fly (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Leg Press
2
10 reps
-
5
Back Extension
1
1
10 reps
12 reps
-
-
6
Abs Crunch (Machine)
1
1
10 reps
15 reps
-
-
7
Cardio
1
5 mins
-
8
Stretching
1
5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
12 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
10 Reps
12 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
10 Reps
12 Reps
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
12 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
-
-
6
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
12 Reps
-
-
7
Cardio
1 Set
15 mins
-
Day 2
1
Leg Press
1 Set
1 Set
10 Reps
12 Reps
-
-
2
Leg Curl
1 Set
1 Set
10 Reps
12 Reps
-
-
3
Leg Extension
1 Set
1 Set
10 Reps
12 Reps
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
10 Reps
12 Reps
-
-
5
Plank
2 Sets
1 mins
-
6
Cable Crunch
1 Set
1 Set
10 Reps
12 Reps
-
-
Day 3
1
Treadmill
2 Sets
15 mins
-
Day 4
1
Chest Press (Machine)
2 Sets
10 Reps
-
2
Pec Fly (Dumbbell)
2 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Leg Press
2 Sets
10 Reps
-
5
Back Extension
1 Set
1 Set
10 Reps
12 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Cardio
1 Set
5 mins
-
8
Stretching
1 Set
5 mins
-