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BoostcampPNG

Compound workout for fat loss

by Ayrton Aitchison
22 athletes joined

Program Description

Fat loss, muscle gain

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jun 01, 2024 07:10
  • Last Edited
    May 19, 2025 09:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Kettlebell Swing
3
20 reps
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8
4
Abs Crunch (Machine)
3 Sets
10 Reps
@8
Day 3
1
Shoulder Press (Machine)
5 Sets
10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
4
Abs Crunch (Machine)
3 Sets
10 Reps
@8
Day 4
1
Squat (Smith Machine)
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Kettlebell Swing
3 Sets
20 Reps
@8
4
Bicep Curl (Machine)
3 Sets
10 Reps
@8