Program Description
To help people within the 20lbs in 12 week program do build their ideal physique
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 24, 2025 02:36
- Last EditedJun 18, 2025 08:22
Summary
Transform your physique with this focused 12-week program designed to help you shed 20 pounds in just three days a week. Each session targets key muscle groups through a combination of compound and isolation exercises, ensuring a balanced approach to strength and fat loss. With a full gym setup, you’ll utilize a variety of equipment, including dumbbells and machines, to maximize your results. Get ready to challenge yourself and see real progress as you commit to this effective routine!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.2%
Middle Delts
13.6%
Chest
10.9%
Upper Back
10.3%
Lats
9.8%
Triceps
8.5%
Biceps
8%
Quadriceps
6%
Rear Delts
4.9%
Hamstrings
4.4%
Glutes
3.8%
Lower Back
3.3%
Abs
1.6%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Bicep Curl (Cable)
4
-
6
Lateral Raise (Dumbbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8
2
Lat Pulldown
3
RPE 8
3
Seated Row (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Lateral Raise (Dumbbell)
4
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
@8
2
Lat Pulldown3 Sets
@8
3
Seated Row (Cable)3 Sets
-
4
Chest Fly (Machine)3 Sets
-
5
Bicep Curl (Cable)4 Sets
-
6
Lateral Raise (Dumbbell)4 Sets
@8
Day 2
1
Hack Squat3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Shoulder Press (Dumbbell)3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
6
Rear Delt Fly (Machine)3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
@8
2
Lat Pulldown3 Sets
@8
3
Seated Row (Cable)3 Sets
-
4
Chest Fly (Machine)3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
@8
6
V-Handle Tricep Pushdown (Cable)4 Sets
-