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Weight loss + Muscle gain

by CIDEN training
3 athletes joined

Program Description

Program is designed to make you lose fat and fain muscles.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 03, 2025 11:04
  • Last Edited
    Sep 20, 2025 09:37

Summary

Transform your physique in just 4 weeks with this dynamic program designed for weight loss and muscle gain. Committing to 6 days a week, you'll engage in a balanced mix of push/pull workouts, interval training, and focused leg and core sessions. Each workout is expertly crafted to maximize fat burning while building lean muscle, ensuring you achieve your fitness goals efficiently. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Glutes
11.7%
Quadriceps
10%
Hamstrings
8.9%
Triceps
8.3%
Other
8%
Lats
7.2%
Upper Back
7.2%
Biceps
6.1%
Chest
5.6%
Front Delts
5.6%
Middle Delts
2.8%
Adductors
2.8%
Lower Back
2.8%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
4
4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
10
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
20
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
4
4 mins
-
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
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
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
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
One Arm Bent Over Row
4 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
Plank
3 Sets
1 mins
-
Day 2
1
Run
4 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 Raise
4 Sets
10 Reps
-
Day 4
1
Walk
1 Set
60 mins
-
Day 5
1
Kettlebell Swing
4 Sets
10 Reps
-
2
Push Up
4 Sets
10 Reps
-
3
Goblet Squat
4 Sets
10 Reps
-
4
Bent Over Row (Barbell)
4 Sets
10 Reps
-
5
Mountain Climber
4 Sets
10 Reps
-
6
Russian Twist (Dumbbell)
4 Sets
10 Reps
-
Day 6
1
Run
1 Set
30 mins
-