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Weight loss - 8 weeks

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39 athletes joined

Program Description

To help new gym-goers have a properly crafted program to help them lose weight.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 03:10
  • Last Edited
    Jun 24, 2025 02:10

Summary

Transform your body in just 8 weeks with this comprehensive weight loss program! Designed for daily commitment, this plan combines strength training and cardio to maximize fat loss and build lean muscle. You'll engage in a variety of exercises, including dumbbell pullover, bench press, and goblet squats, all aimed at targeting major muscle groups while keeping your heart rate up. Get ready to sweat, challenge yourself, and see real results as you push through each workout with confidence!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Pullover (Dumbbell)
2 Sets
10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Arnold Press
2 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
5
Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
6
Lying Leg Raise
2 Sets
10 Reps
-
7
Cardio
1 Set
30 mins
-
Day 2
1
Goblet Squat
2 Sets
10 Reps
-
2
Hip Thrust (Machine)
2 Sets
10 Reps
-
3
Walking Lunge
2 Sets
10 Reps
-
4
Stiff Leg Deadlift
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
10 Reps
-
6
Oblique Crunch
2 Sets
10 Reps
-
7
Cardio
1 Set
30 mins
-
Day 3
1
Cardio
1 Set
60 mins
-
Day 4
1
Bent Over Row (Dumbbell)
2 Sets
20 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
20 Reps
-
4
Bicep Curl (Cable)
2 Sets
20 Reps
-
5
Tricep Extension (Machine)
2 Sets
20 Reps
-
6
Plank
2 Sets
1 mins
-
7
Cardio
1 Set
30 mins
-
Day 5
1
Jump Squat
2 Sets
20 Reps
-
2
Glute Kickback
2 Sets
20 Reps
-
3
Leg Curl
2 Sets
20 Reps
-
4
Leg Extension
2 Sets
20 Reps
-
5
Seated Calf Raise
2 Sets
20 Reps
-
6
Sit Up
2 Sets
20 Reps
-
7
Cardio
1 Set
30 mins
-
Day 6
1
Cardio
1 Set
60 mins
-
Day 7
1
Cardio
1 Set
60 mins
-