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BoostcampPNG
Top tier fat loss program
by Tien N.
3 athletes joined
Program Description
This program consist of 5 total weight lifting days. Two of the days will focus legs, two of the days will focus back and the week as a whole will prioritize hitting each muscle group with the optimal training frequency given the volume. The final day of the week is a back and chest superset workout.(pairing made by Arnold him self) I added abs just because we shouldn’t neglect it too much. Rest periods during workout should be 60-90 secs in between sets. 7-9 RPE, try to push to failure on last set. Day 5 is superset Any questions or just want chat Discord : T3stacks Ig: active.tn
Program Overview
Level
Intermediate, Novice
Goal
Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jul 02, 2024 03:31
Last Edited
Jul 21, 2024 01:38
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Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@9
Day 2
1
T-Bar Row
5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Mountain Climber
3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
25 Reps
@9.5
6
Plank
2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2B
Dumbbell Row
4 Sets
8 Reps
@9
3A
Lat Pulldown
4 Sets
12 Reps
@9
3B
Push Up
4 Sets
15 Reps
@9
4A
Chest Fly (Machine)
3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9