Program Description
Program is designed to make you lose fat and fain muscles.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedAug 03, 2025 11:04
- Last EditedAug 07, 2025 01:08
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
One Arm Bent Over Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
One Arm Bent Over Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Plank
3
1 mins
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
One Arm Bent Over Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Plank
3
1 mins
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
One Arm Bent Over Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Plank
3
1 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
4
4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
10
1 mins
-
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Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
20
0.5 mins
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
4
4 mins
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Hanging Leg Raise
4
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Hanging Leg Raise
4
10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
10 reps
-
4
Hip Thrust (Barbell)
4
10 reps
-
5
Hanging Leg Raise
4
10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Push Up
4
10 reps
-
3
Goblet Squat
4
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Mountain Climber
4
10 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Push Up
4
10 reps
-
3
Goblet Squat
4
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Mountain Climber
4
10 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Push Up
4
10 reps
-
3
Goblet Squat
4
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Mountain Climber
4
10 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
-
2
Push Up
4
10 reps
-
3
Goblet Squat
4
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Mountain Climber
4
10 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Download App to Unlock
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown4 Sets
10 Reps
-
2
Bench Press (Barbell)4 Sets
10 Reps
-
3
One Arm Bent Over Row4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
5
Bicep Curl (Cable)4 Sets
10 Reps
-
6
Tricep Pushdown (Cable)4 Sets
10 Reps
-
7
Plank3 Sets
1 mins
-
Day 2
1
Run4 Sets
4 mins
-
Day 3
1
Squat (Barbell)4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Reverse Lunge (Dumbbell)4 Sets
10 Reps
-
4
Hip Thrust (Barbell)4 Sets
10 Reps
-
5
Hanging Leg Raise4 Sets
10 Reps
-
Day 4
1
Walk1 Set
60 mins
-
Day 5
1
Kettlebell Swing4 Sets
10 Reps
-
2
Push Up4 Sets
10 Reps
-
3
Goblet Squat4 Sets
10 Reps
-
4
Bent Over Row (Barbell)4 Sets
10 Reps
-
5
Mountain Climber4 Sets
10 Reps
-
6
Russian Twist (Dumbbell)4 Sets
10 Reps
-
Day 6
1
Run1 Set
30 mins
-