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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.
Muscle Engagement
Front
Back
MuscleSet
Abs
11.5%
Front Delts
10.7%
Quadriceps
10.7%
Chest
10.3%
Glutes
9.4%
Triceps
9.2%
Hamstrings
8.1%
Middle Delts
7.5%
Upper Back
5.1%
Biceps
4.3%
Lower Back
4.1%
Lats
3.8%
Rear Delts
2.8%
Adductors
1.9%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
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