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3 day fat loss muscle build

by Ashley V.
92 athletes joined
5.0
(1 rating)

Program Description

Perfect for someone with a little experience in the gym, but wants to switch it up their routine effectively. This low impact plan will help build muscle and focus on fat loss.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 01:37
  • Last Edited
    Jul 12, 2025 03:44

Summary

Transform your physique in just three weeks with this dynamic 3-day program designed for fat loss and muscle building. Each week focuses on targeted workouts, including glute-centric lower body sessions and full-body routines, ensuring a balanced approach to strength and conditioning. With a mix of supersets and cardio, you'll torch calories while sculpting lean muscle. Get ready to push your limits and achieve your fitness goals with effective exercises that fit into your busy schedule!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
12 mins
RPE 8
2A
Squat (Barbell)
4
10 reps
RPE 7
2B
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4A
Hip Thrust (Barbell)
4
12 reps
-
4B
Seated Calf Raise
3
15 reps
-
5
Glute Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
12 mins
RPE 8
2A
Squat (Barbell)
4
10 reps
RPE 7
2B
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4A
Hip Thrust (Barbell)
4
12 reps
-
4B
Seated Calf Raise
3
15 reps
-
5
Glute Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
12 mins
RPE 8
2A
Squat (Barbell)
4
10 reps
RPE 7
2B
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4A
Hip Thrust (Barbell)
4
12 reps
-
4B
Seated Calf Raise
3
15 reps
-
5
Glute Kickback
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Row
4
12 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3C
Bicep Curl (Dumbbell)
4
12 reps
-
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Lat Pulldown
4
12 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Row
4
12 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3C
Bicep Curl (Dumbbell)
4
12 reps
-
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Lat Pulldown
4
12 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Row
4
12 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3C
Bicep Curl (Dumbbell)
4
12 reps
-
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Lat Pulldown
4
12 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2A
Goblet Squat
4
12 reps
-
2B
Chest Press (Machine)
4
12 reps
-
3A
Romanian Deadlift (Barbell)
4
10 reps
-
3B
Bent Over Row (Barbell)
4
12 reps
-
4A
Bird Dog
1
10 reps
-
4B
Wood Chop
1
15 reps
-
4C
Leg Raise (Captain's Chair)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2A
Goblet Squat
4
12 reps
-
2B
Chest Press (Machine)
4
12 reps
-
3A
Romanian Deadlift (Barbell)
4
10 reps
-
3B
Bent Over Row (Barbell)
4
12 reps
-
4A
Bird Dog
1
10 reps
-
4B
Wood Chop
1
15 reps
-
4C
Leg Raise (Captain's Chair)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2A
Goblet Squat
4
12 reps
-
2B
Chest Press (Machine)
4
12 reps
-
3A
Romanian Deadlift (Barbell)
4
10 reps
-
3B
Bent Over Row (Barbell)
4
12 reps
-
4A
Bird Dog
1
10 reps
-
4B
Wood Chop
1
15 reps
-
4C
Leg Raise (Captain's Chair)
1
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Stair Climber
1 Set
12 mins
@8
2A
Squat (Barbell)
4 Sets
10 Reps
@7
2B
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
4A
Hip Thrust (Barbell)
4 Sets
12 Reps
-
4B
Seated Calf Raise
3 Sets
15 Reps
-
5
Glute Kickback
3 Sets
15 Reps
-
Day 3
1
Walk
1 Set
30 mins
-
2A
Goblet Squat
4 Sets
12 Reps
-
2B
Chest Press (Machine)
4 Sets
12 Reps
-
3A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3B
Bent Over Row (Barbell)
4 Sets
12 Reps
-
4A
Bird Dog
1 Set
10 Reps
-
4B
Wood Chop
1 Set
15 Reps
-
4C
Leg Raise (Captain's Chair)
1 Set
15 Reps
-
Day 2
1
Stair Climber
1 Set
10 mins
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3A
Dumbbell Row
4 Sets
12 Reps
-
3B
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3C
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
4A
Tricep Extension (Cable)
4 Sets
12 Reps
-
4B
Lat Pulldown
4 Sets
12 Reps
-
5
Plank
3 Sets
1 mins
-