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Josiah's Fat-Loss Program
Beginner–IntermediateFree

Josiah's Fat-Loss Program

Lets get saucy

Peter S.
Peter S.· Aug 2025
3athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
2 days
Level
Beginner, Intermediate
Goal
Bodyweight Fitness, Women's
Equipment
Garage Gym
Session length
40 min
Guide to the fat-loss phase: - 2x/week full body. - Push the sets hard. - Aim to add a rep to each exercise every week. Once at the top of the rep range, increase the weight. This will automatically decrease the number of reps you can do. Rinse and repeat. - Do 2 days of any cardio of your choice on non-training days.

Who it's for

Beginners new to structured strength training
Athletes focused on bodyweight fitness and women's
Athletes who can train 2 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Front Delts
19.5%
Triceps
14.6%
Quadriceps
10.6%
Chest
9.8%
Abs
8.9%
Upper Back
7.3%
Hamstrings
6.5%
Glutes
6.5%
Middle Delts
4.9%
Lats
4.9%
Lower Back
2.4%
Biceps
2.4%
Adductors
1.6%
Week 1 Workouts
#ExerciseSetsReps
Superset
1AIncline Bench Press (Dumbbell)35–10 reps
1BBarbell Row (Smith Machine)35–10 reps
2Romanian Deadlift (Barbell)310–15 reps
3Walking Lunge215–20 reps
4Sled Push/Rope Pull21 rep
#ExerciseSetsReps
1Overhead Press (Barbell)35–10 reps
Superset
2ATRX Row310–15 reps
2BDip (Bodyweight)35–10 reps
3Step-Up (Bodyweight)35–10 reps
Superset
4AMed Ball Slam31 min
4BTire Flip31 min

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Josiah's Fat-Loss Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Josiah's Fat-Loss Program is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Josiah's Fat-Loss Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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