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Beginning weight loss

by Brittany B.
116 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
    Jun 21, 2025 05:07

Summary

Kickstart your fitness journey with the "Beginning Weight Loss" program, designed for those ready to shed pounds and build healthy habits. Over four weeks, you’ll engage in daily workouts that blend cardio and strength training, featuring exercises like walking, jogging, and targeted leg and core workouts. This comprehensive plan utilizes a full gym, ensuring you have the tools you need for effective workouts. Get ready to transform your body and boost your confidence, one session at a time!
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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
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