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David weight loss

by David S.

Program Description

Just to lose weight myself

Program Overview

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