logo
In shape (1)
by
3 athletes joined
Program Description
Lose Some weight
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jun 05, 2024 01:09
Last Edited
Jun 05, 2024 01:31
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Cardio
1 Set
30 mins
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Cardio
1 Set
30 mins
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Cannonball Crunch
3 Sets
12 Reps
8
Cardio
1 Set
30 mins
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Cardio
1 Set
30 mins