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BoostcampPNG

Beginning weight loss

by Brittany B.
52 athletes joined

Program Description

Just trying to lose weight and get my body strong enough to do what I ask it to do.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 08, 2024 10:02
  • Last Edited
    Sep 15, 2024 11:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 2
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 3
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 4
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 5
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6
Day 6
1
Walk
1 Set
20 mins
@6