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Lose Weight Big Muscle

by Bowza
86 athletes joined

Program Description

So I don't waste away on this very long cut (125kg-95kg)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2024 04:50
  • Last Edited
    Jul 01, 2025 01:13

Summary

Transform your physique with the "Lose Weight Big Muscle" program, a comprehensive 8-week journey designed for serious lifters. Committing to five days a week, you'll engage in a mix of bodyweight and barbell exercises, focusing on compound movements to maximize fat loss while building muscle. Each workout targets key muscle groups, ensuring a balanced approach to strength and endurance. Get ready to push your limits and achieve the body you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
60%
2
Overhead Press (Barbell)
3
4-6 reps
70%
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
65%
2
Overhead Press (Barbell)
3
4-6 reps
75%
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
70%
2
Overhead Press (Barbell)
3
4-6 reps
80%
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5-8 reps
75%
2
Overhead Press (Barbell)
2
2
4-6 reps
4-6 reps
85%
80%
3
Lateral Raise (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 10
RPE 9
4
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 7
2
Overhead Press (Barbell)
2
4-6 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4-6 reps
75%
2
Overhead Press (Barbell)
3
3-5 reps
80%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
6-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4-6 reps
80%
2
Overhead Press (Barbell)
3
3-5 reps
85%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
90%
85%
2
Overhead Press (Barbell)
2
3-5 reps
90%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Spider Curl
2
6-8 reps
RPE 7-8
4
Hammer Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
3
Spider Curl
2
6-8 reps
RPE 8-9
4
Hammer Curl
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Spider Curl
2
6-8 reps
RPE 9
4
Hammer Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
4-7 reps
4-7 reps
RPE 10
RPE 9
2
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
3
Spider Curl
3
6-8 reps
RPE 9
4
Hammer Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
4-7 reps
RPE 7
2
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7
3
Spider Curl
1
6-8 reps
RPE 7
4
Hammer Curl
1
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
6-8 reps
RPE 8
3
Spider Curl
3
6-8 reps
RPE 8
4
Hammer Curl
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
4-7 reps
RPE 8-9
2
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Spider Curl
3
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-7 reps
RPE 10
2
Incline Curl (Dumbbell)
4
6-8 reps
RPE 9
3
Spider Curl
3
6-8 reps
RPE 9
4
Hammer Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
55%
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
RPE 7
3
Lat Pulldown
4
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
RPE 8
3
Lat Pulldown
4
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
62%
2
Bulgarian Split Squat (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
10 reps
10 reps
65%
62%
2
Bulgarian Split Squat (Barbell)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Lat Pulldown
2
2
10-15 reps
10-15 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
60%
2
Bulgarian Split Squat (Barbell)
2
5-8 reps
RPE 6
3
Lat Pulldown
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
62%
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lat Pulldown
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
75%
70%
2
Bulgarian Split Squat (Barbell)
4
4-6 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
8 reps
8 reps
75%
70%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
4-7 reps
RPE 8-9
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
80%
77%
72%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
4-7 reps
RPE 8-9
4
Hammer Curl
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
83%
80%
75%
70%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
1
1
1
4-7 reps
4-7 reps
4-7 reps
RPE 10
RPE 9.5
RPE 9
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
8 reps
8 reps
8 reps
8 reps
87%
80%
75%
72%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 10
4
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 10
RPE 9
5
Tricep Pushdown (Cable)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
75%
2
Pull-Up (Bodyweight)
2
4-7 reps
RPE 8
3
Hammer Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2
5 reps
5 reps
5 reps
80%
75%
70%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 8-9
4
Hammer Curl
1
3
6-8 reps
6-8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
87%
80%
75%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9-10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 9
4
Hammer Curl
4
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
90%
85%
80%
2
Pull-Up (Weighted)
1
2-4 reps
RPE 10
3
Pull-Up (Bodyweight)
4
4-7 reps
RPE 10
4
Hammer Curl
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
8 reps
70%
65%
2
Larsen Press (Barbell)
1
3
10 reps
10 reps
70%
65%
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
8 reps
75%
70%
2
Larsen Press (Barbell)
4
10 reps
72%
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
77%
75%
72%
2
Larsen Press (Barbell)
4
10 reps
75%
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
80%
77%
72%
2
Larsen Press (Barbell)
1
4
10 reps
10 reps
80%
75%
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
70%
2
Larsen Press (Barbell)
2
8 reps
70%
3
Bench Press (Dumbbell)
1
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
75%
70%
2
Larsen Press (Barbell)
1
3
8 reps
8 reps
75%
70%
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
80%
75%
2
Larsen Press (Barbell)
1
3
8 reps
8 reps
80%
75%
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
85%
80%
75%
2
Larsen Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
82%
77%
75%
3
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
4-7 Reps
@8-9
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Spider Curl
2 Sets
6-8 Reps
@7-8
4
Hammer Curl
2 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
55%
2
Bulgarian Split Squat (Barbell)
3 Sets
5-8 Reps
@7
3
Lat Pulldown
4 Sets
10-15 Reps
@7.5
Day 5
1
High Bar Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
70%
65%
2
Larsen Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
70%
65%
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6-7
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
60%
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
70%
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
75%
70%
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
4-7 Reps
@8-9
4
Hammer Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8