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!
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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
-