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Feb 2025 - AI weight loss

by James Kerwin
7 athletes joined

Program Description

Weight loss, heart health, strength gain through linear progression

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 24, 2025 07:51
  • Last Edited
    Jul 13, 2025 10:37

Summary

Embark on an 8-week journey with the AI Weight Loss program, designed to help you shed pounds while building strength. With five training days each week, you'll tackle a balanced mix of lower and upper body workouts, complemented by cardio sessions to boost your endurance and fat-burning potential. Each workout strategically targets major muscle groups, utilizing both barbell and dumbbell exercises to maximize results. Get ready to transform your physique and elevate your fitness game in just two months!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
13.4%
Hamstrings
11.7%
Abs
10.1%
Chest
9.8%
Triceps
8.4%
Front Delts
8.1%
Upper Back
5.6%
Lower Back
5%
Lats
4.5%
Middle Delts
4.2%
Cardio
2.8%
Adductors
0.8%
Biceps
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)
3 Sets
6 Reps
50%
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
50%
3
Step-Up (Weighted)
3 Sets
12 Reps
@6
4
Plank
3 Sets
0.75 mins
@6
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
50%
2
Overhead Press (Barbell)
3 Sets
6 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
8 Reps
50%
5
TRX Face Pull
3 Sets
15 Reps
@6.5
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
@3-4
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Goblet Squat
3 Sets
8 Reps
@6.5
3
TRX Row
1 Set
12 Reps
@6.5
Day 5
1
Cardio (Zone 2)
1 Set
30 mins
@3-4