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12 Weeks

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2 athletes joined

Program Description

Losing weight and building muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 25, 2025 03:04
  • Last Edited
    Dec 25, 2025 03:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Triceps
11%
Upper Back
10.4%
Chest
8.8%
Glutes
7.8%
Abs
7.7%
Lats
7.4%
Hamstrings
6.3%
Biceps
5.8%
Middle Delts
5.4%
Quadriceps
4.9%
Lower Back
4.2%
Rear Delts
3.2%
Calves
3.2%
Abductors
1.1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
2
10 reps
-
5
Underhand Lat Pulldown
2
10 reps
-
6
21s (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
2
10 reps
-
5
Underhand Lat Pulldown
2
10 reps
-
6
21s (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Underhand Lat Pulldown
3
10 reps
-
6
21s (EZ Bar)
3
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Underhand Lat Pulldown
3
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lying Rear Lateral Raise
3
12 reps
-
6
Shrug (Dumbbell)
3
20 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lying Rear Lateral Raise
3
12 reps
-
6
Shrug (Dumbbell)
3
20 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lying Rear Lateral Raise
3
12 reps
-
6
Shrug (Dumbbell)
3
20 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
4
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lying Rear Lateral Raise
3
12 reps
-
6
Shrug (Dumbbell)
3
20 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
1
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
6 reps
-
-
-
-
-
3
Leg Extension
1
15 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hamstring Curl
2
12 reps
-
6
Standing Calf Raise
3
8 reps
-
7
Oblique Crunch
3
12 reps
-
8
Leg Raise (Captain's Chair)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
1
1
1
6 reps
10 reps
12 reps
15 reps
20 reps
-
-
-
-
-
3
Leg Extension
2
15 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
8 reps
-
7
Oblique Crunch
4
12 reps
-
8
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
1
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
6 reps
-
-
-
-
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Machine)
3
11 reps
-
5
Hamstring Curl
4
12 reps
-
6
Standing Calf Raise
5
8 reps
-
7
Oblique Crunch
5
12 reps
-
8
Leg Raise (Captain's Chair)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
1
1
1
6 reps
10 reps
12 reps
15 reps
20 reps
-
-
-
-
-
3
Leg Extension
4
15 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hamstring Curl
5
12 reps
-
6
Standing Calf Raise
6
8 reps
-
7
Oblique Crunch
5
12 reps
-
8
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Hyperextension
3
15 reps
-
6
Abs Crunch (Machine)
4
12 reps
-
7
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
4
10 reps
-
5
Hyperextension
3
15 reps
-
6
Abs Crunch (Machine)
4
12 reps
-
7
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Hip Thrust (Machine)
3
11 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hyperextension
3
15 reps
-
6
Abs Crunch (Machine)
4
12 reps
-
7
Wood Chop
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hyperextension
3
15 reps
-
6
Abs Crunch (Machine)
4
12 reps
-
7
Wood Chop
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
-
2
Hip Extension
3
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Seated Calf Raise
2
15 reps
-
7
Standing Calf Raise
3
8 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
10
Leg Raise (Captain's Chair)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
-
2
Hip Extension
3
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Seated Calf Raise
2
15 reps
-
7
Standing Calf Raise
3
8 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
10
Leg Raise (Captain's Chair)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
-
2
Hip Extension
3
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Seated Calf Raise
2
15 reps
-
7
Standing Calf Raise
3
8 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
10
Leg Raise (Captain's Chair)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
-
2
Hip Extension
3
10 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Seated Calf Raise
2
15 reps
-
7
Standing Calf Raise
3
8 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
10
Leg Raise (Captain's Chair)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
1
12 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
12 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Seated Dip (Machine)
3
13 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
1
12 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Seated Dip (Machine)
3
14 reps
-
6
Overhead Tricep Extension (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Seated Military Press (Smith Machine)
4
8 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Row
2
12 reps
-
4
Seated Military Press (Smith Machine)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Seated Dip (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Row
2
12 reps
-
4
Seated Military Press (Smith Machine)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Seated Dip (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Row
2
12 reps
-
4
Seated Military Press (Smith Machine)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Seated Dip (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Seated Military Press (Smith Machine)
4
8 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Reverse Pec Deck
2
12 reps
-
7
Seated Dip (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Dip (Machine)
3
8 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Seated Military Press (Smith Machine)
4
8 reps
-
7
French Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Dip (Machine)
3
8 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Seated Military Press (Smith Machine)
4
8 reps
-
7
French Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Dip (Machine)
3
8 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Seated Military Press (Smith Machine)
4
8 reps
-
7
French Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Dip (Machine)
3
8 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Seated Military Press (Smith Machine)
4
8 reps
-
7
French Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
6 reps
-
-
-
-
-
2
Barbell Row
3
8 reps
-
3
Single Arm High Row (Cable)
3
10 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Reverse Pec Deck
2
12 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
6 reps
10 reps
12 reps
15 reps
20 reps
-
-
-
-
-
2
Barbell Row
3
8 reps
-
3
Single Arm High Row (Cable)
3
10 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
6 reps
-
-
-
-
-
2
Barbell Row
3
8 reps
-
3
Single Arm High Row (Cable)
3
10 reps
-
4
Standing Pullover (Cable)
2
20 reps
-
5
Reverse Pec Deck
4
12 reps
-
6
Shrug (Dumbbell)
2
20 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
6 reps
10 reps
12 reps
15 reps
20 reps
-
-
-
-
-
2
Barbell Row
3
8 reps
-
3
Single Arm High Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
2
20 reps
-
5
Reverse Pec Deck
5
12 reps
-
6
Shrug (Dumbbell)
3
20 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Underhand Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
-
-
6
21s (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Wood Chop
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Dumbbell Row
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-