logo
BoostcampPNG

4x/ week fat loss

by Sara S.
5 athletes joined

Program Description

1

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 20, 2025 10:43
  • Last Edited
    Jun 18, 2025 08:35

Summary

Transform your physique with this comprehensive 10-week fat loss program, designed to be completed 5 days a week. Each session combines strength training and targeted cardio, focusing on compound movements to maximize calorie burn and build lean muscle. With a variety of exercises, including glute-focused workouts and upper body pushes, you'll stay engaged and motivated throughout your journey. Equip yourself with a full gym and get ready to redefine your limits and achieve your fat loss goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
75%
2
Reverse Lunge (Barbell)
2
2
10-15 reps
10-15 reps
75%
90%
3
Glute Kickback (Cable)
2
2
-15 reps
-15 reps
80%
90%
4
Hip Abductor (Machine)
1
2
-15 reps
-15 reps
85%
90%
5
Lateral Banded Walk
2
1
-30 reps
-30 reps
85%
90%
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
12-20 reps
-
2
Lat Pulldown (Close Grip)
2
12-20 reps
-
3
Chest Supported Row (Machine)
2
12-20 reps
-
4
T-Bar Row
2
12-20 reps
-
5
Reverse Fly
2
12-20 reps
-
6
Back Extension
2
AMRAP
-
7
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
3
8-1 reps
8-12 reps
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2
2
10-15 reps
10-15 reps
75%
85%
4
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
3
12-20 reps
-
2
Chest Fly (Machine)
3
12-20 reps
-
3
Front Raise
2
12-20 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Abs Crunch (Machine)
1
-
4
Mountain Climber
1
-
5
Cardio
2
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Single Leg Hip Thrust
1 Set
3 Sets
8-1 Reps
8-12 Reps
75%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
75%
80%
85%
3
Bulgarian Split Squat (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
75%
85%
4
Glute Kickback (Cable)
2 Sets
2 Sets
2 Sets
AMRAP
AMRAP
AMRAP
75%
80%
85%
Day 4
1
Incline Chest Press
3 Sets
12-20 Reps
-
2
Chest Fly (Machine)
3 Sets
12-20 Reps
-
3
Front Raise
2 Sets
12-20 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-
5
Cardio
1 Set
15 mins
-
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
12-20 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
12-20 Reps
-
3
Chest Supported Row (Machine)
2 Sets
12-20 Reps
-
4
T-Bar Row
2 Sets
12-20 Reps
-
5
Reverse Fly
2 Sets
12-20 Reps
-
6
Back Extension
2 Sets
AMRAP
-
7
Cardio
1 Set
15 mins
-
Day 5
1
Lying Leg Raise
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Abs Crunch (Machine)
1 Set
-
4
Mountain Climber
1 Set
-
5
Cardio
2 Sets
15 mins
-
Day 1
1
Hyperextension
3 Sets
10-15 Reps
75%
2
Reverse Lunge (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
75%
90%
3
Glute Kickback (Cable)
2 Sets
2 Sets
-15 Reps
-15 Reps
80%
90%
4
Hip Abductor (Machine)
1 Set
2 Sets
-15 Reps
-15 Reps
85%
90%
5
Lateral Banded Walk
2 Sets
1 Set
-30 Reps
-30 Reps
85%
90%
6
Cardio
1 Set
15 mins
-