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3 day fat loss muscle build

by Ashley V.
56 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
    May 29, 2025 05:27
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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
-