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 03:53
- Last EditedJun 18, 2025 10:30
Summary
Transform your physique with this dynamic 12-week program designed to help you shed 20 pounds in just 5 days a week. Each session is packed with targeted exercises, including dumbbell and cable movements, to build strength and burn fat effectively. You'll engage multiple muscle groups, focusing on form and intensity to maximize results. Get ready to commit, push your limits, and unveil a stronger, leaner you!
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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
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
6
-
4
Lying Tricep Extension (Barbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Seated Row (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Lateral Raise (Dumbbell)
4
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Chest Fly (Dumbbell)3 Sets
-
3
Lateral Raise (Dumbbell)6 Sets
-
4
Lying Tricep Extension (Barbell)3 Sets
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
-
6
Rear Delt Fly (Machine)3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
Bent Over Row (Barbell)3 Sets
-
3
Standing Pullover (Cable)3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
Bicep Curl (Barbell)3 Sets
-
6
Bicep Curl (Machine)3 Sets
-
Day 3
1
Hack Squat3 Sets
-
2
Romanian Deadlift (Dumbbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Incline Curl (Dumbbell)3 Sets
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
Day 5
1
Hack Squat3 Sets
-
2
Romanian Deadlift (Dumbbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-