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Wedding SZN

by Josh Purewal
6 athletes joined

Program Description

To lose fat around the back and core area, while maintaining muscle mass in other regions

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2024 04:19
  • Last Edited
    Jun 18, 2025 10:13

Summary

Get ready to sculpt your dream physique with the Wedding SZN program! Over 12 weeks, you’ll engage in a focused 3-day-a-week regimen designed to enhance your strength and definition, ensuring you look your best on the big day. This comprehensive plan includes a mix of targeted exercises for arms, chest, back, and core, utilizing a full gym setup to maximize your gains. Each session is crafted to push your limits and build confidence, helping you achieve your wedding fitness goals with every rep.
Muscle Engagement
Front
Back
MuscleSet
Abs
18.5%
Quadriceps
12.4%
Hamstrings
9.8%
Glutes
8.4%
Upper Back
7.9%
Biceps
7.3%
Triceps
5.8%
Front Delts
5.2%
Chest
5.2%
Middle Delts
4.7%
Lats
4.7%
Rear Delts
2.6%
Calves
2.6%
Adductors
1.7%
Lower Back
1.4%
Forearms
1%
Abductors
0.7%
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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
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Hollow Hold
3 Sets
1 mins
-
7
Russian Twist
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Lying Leg Raise
3 Sets
10 Reps
-
7
Sit Up
3 Sets
20 Reps
-
8
Plank
2 Sets
2 mins
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
4 Sets
5 Reps
-
3
Lunge (Barbell)
4 Sets
8 Reps
-
4
Leg Press
4 Sets
15 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Oblique Crunch
4 Sets
10 Reps
-
8
Mountain Climber
3 Sets
10 Reps
-