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Female Fat Loss & Strength

by Souhail
22 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 05, 2024 09:29
  • Last Edited
    Jun 18, 2025 11:48

Summary

Embark on a transformative 12-week journey with the Female Fat Loss & Strength program, designed specifically for women looking to shed pounds while building strength. This comprehensive plan features seven days of targeted workouts that blend upper and lower body strength training with a focus on functional movements. Utilizing a full gym, you'll engage in exercises like squats, deadlifts, and upper body presses, ensuring a balanced approach to fitness. Get ready to boost your metabolism, enhance your physique, and cultivate a powerful mindset as you achieve your goals!
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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
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 (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Hammer Curl
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Hammer Curl
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Hammer Curl
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Hammer Curl
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Seated Dip (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Front Squat (Dumbbell)
3
15 reps
-
4
Push Press (Barbell)
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Front Squat (Dumbbell)
3
15 reps
-
4
Push Press (Barbell)
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Front Squat (Dumbbell)
3
15 reps
-
4
Push Press (Barbell)
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
T-Bar Row
4
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
T-Bar Row
4
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
T-Bar Row
4
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Push Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Front Squat (Dumbbell)
3
15 reps
-
4
Push Press (Barbell)
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
-
2
T-Bar Row
4
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Band)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Push Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Plank
3
0.5-1 mins
-
3
Russian Twist
3
20 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
2
Side Plank
3
1 mins
-
3
V-Up
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Mountain Climber
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
15 Reps
-
2
Leg Press (45 Degrees)
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Lunge (Bodyweight)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
Day 3
1
Run
1 Set
30 mins
-
2
Plank
3 Sets
0.5-1 mins
-
3
Russian Twist
3 Sets
20 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
5
Bicycle Crunch
3 Sets
20 Reps
-
Day 6
1
Run
1 Set
30 mins
-
2
Plank
3 Sets
0.5-1 mins
-
3
Russian Twist
3 Sets
20 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
5
Bicycle Crunch
3 Sets
20 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Front Squat (Dumbbell)
3 Sets
15 Reps
-
4
Push Press (Barbell)
3 Sets
12 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-