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Dan Go

by Jose M.

Program Description

This 8-week training program is designed to help you lose fat and build muscle with a simple 3-day structure. Each week you’ll train with compound lifts, accessory movements, and progressive overload to ensure consistent results. The program combines strength and hypertrophy work in balanced sessions (Workouts A, B, and C), making it ideal for intermediate lifters who want to drop body fat while maintaining or gaining muscle. Alongside proper nutrition and daily activity (like walking), this plan supports fat loss of up to 30 pounds in 90 days while improving strength, endurance, and overall fitness.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 22, 2025 02:00
  • Last Edited
    Sep 23, 2025 03:57
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14%
Middle Delts
13.2%
Chest
9.4%
Triceps
7.9%
Quadriceps
7.5%
Hamstrings
7.5%
Calves
7.5%
Lats
6.8%
Glutes
6.8%
Upper Back
6%
Biceps
6%
Abs
2.3%
Rear Delts
1.9%
Adductors
1.5%
Forearms
0.8%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 7-8
3
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
14-15 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 7-8
2
Overhead Press (Machine)
2
5-8 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 7-8
4
Deficit Push Up
1
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-8 reps
RPE 7-8
2
Chest Press (Machine)
2
5-8 reps
RPE 7-8
3
Leg Extension
2
5-8 reps
RPE 7-8
4
Leg Curl
2
5-8 reps
RPE 7-8
5
Calf Raise (Machine)
4
5-8 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
2 Sets
5-8 Reps
@7-8
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@7-8
3
Preacher Curl (Dumbbell)
2 Sets
5-8 Reps
@7-8
4
Lateral Raise (Dumbbell)
1 Set
14-15 Reps
@6-7
5
Lateral Raise (Dumbbell)
4 Sets
4-6 Reps
@8-9
Day 2
1
Squat (Smith Machine)
2 Sets
5-8 Reps
@7-8
2
Overhead Press (Machine)
2 Sets
5-8 Reps
@7-8
3
Chest Supported Row (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7-8
@7-8
4
Deficit Push Up
1 Set
AMRAP
@9-10
Day 3
1
Hip Thrust (Barbell)
2 Sets
5-8 Reps
@7-8
2
Chest Press (Machine)
2 Sets
5-8 Reps
@7-8
3
Leg Extension
2 Sets
5-8 Reps
@7-8
4
Leg Curl
2 Sets
5-8 Reps
@7-8
5
Calf Raise (Machine)
4 Sets
5-8 Reps
@8-9