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Fat beginner

by Oran Ben Ami

Program Description

**Fat Beginner** is a comprehensive 12-week program designed specifically for those new to fitness, focusing on bodyweight exercises and machine workouts to build strength and endurance. With 36 training days, each session lasts approximately 90 minutes, blending cardio and resistance training to maximize fat loss while enhancing overall fitness. This program is perfect for beginners looking to establish a solid foundation in a supportive garage gym environment. Get ready to transform your body and boost your confidence as you progress through each week!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 13, 2026 05:54
  • Last Edited
    Mar 13, 2026 06:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Upper Back
13.6%
Lats
13.6%
Hamstrings
11.4%
Front Delts
9.1%
Chest
6.8%
Biceps
6.8%
Quadriceps
4.5%
Glutes
4.5%
Middle Delts
4.5%
Cardio
2.3%
Abductors
2.3%
Rear Delts
2.3%
Abs
2.3%
Calves
2.3%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
30 mins
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Lat Pulldown
3 Sets
10 Reps
-
8
Lateral Raise (Machine)
3 Sets
10 Reps
-
Day 2
1
Treadmill
1 Set
30 mins
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Lateral Raise (Machine)
3 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
Day 3
1
Treadmill
1 Set
30 mins
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Lat Pulldown
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-