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Move Weight to Lose Weight
by Luke O.
1 athletes joined
4.0
(1 rating)
Program Description
Here’s a 6-week weight loss training program that uses weights only, designed to be followed 5 days per week. This plan incorporates compound movements to maximize calorie burn and muscle engagement, along with some isolation exercises for balanced development. Week 3-4 • Increase weights by 5-10% and decrease reps by 2-3 per set. Week 5-6 • Focus on progressive overload and attempt to lift heavier weights. • Perform the same exercises but aim for 3 sets of 8-10 reps for each exercise, maintaining form and control. Notes • Warm-up: Start each session with a 5-10 minute dynamic warm-up (e.g., jumping jacks, arm circles, leg swings). • Cool-down: End each session with a 5-10 minute cool-down (e.g., static stretching, deep breathing). • Rest between sets: Take 60-90 seconds of rest between sets. • Diet and Hydration: Ensure proper nutrition and hydration to support your weight loss and muscle recovery. • Listen to your body: Modify exercises or rest as needed to avoid injury. This program focuses on compound movements to maximize calorie burn and muscle engagement while incorporating isolation exercises for balanced development. Adjust weights as needed to ensure proper form and to challenge your muscles appropriately.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jun 02, 2024 01:16
Last Edited
Jul 16, 2024 12:10
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
65%
2
Bench Press (Barbell)
4 Sets
12 Reps
65%
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5
Deadlift (Barbell)
3 Sets
12 Reps
@8
6
Plank
3 Sets
1 mins
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
65%
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@8
6
Russian Twist
3 Sets
20 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
65%
2
Leg Press
4 Sets
12 Reps
@8
3
Lunge (Barbell)
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
15 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
6
Side Plank
3 Sets
1 mins
@7
Day 5
1
Push Up
4 Sets
20 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
15 Reps
@8
5
Hammer Curl
3 Sets
15 Reps
@8
6
Skull Crusher
3 Sets
15 Reps
@8
7
Mountain Climber
3 Sets
1 mins
@7
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
65%
2
Bench Press (Barbell)
4 Sets
12 Reps
65%
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5
Deadlift (Barbell)
3 Sets
12 Reps
@8
6
Plank
3 Sets
1 mins
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
65%
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@8
6
Russian Twist
3 Sets
20 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
65%
2
Leg Press
4 Sets
12 Reps
@8
3
Lunge (Barbell)
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
15 Reps
@8
5
Leg Extension
3 Sets
15 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
6
Side Plank
3 Sets
1 mins
@7
Day 5
1
Push Up
4 Sets
20 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
15 Reps
@8
5
Hammer Curl
3 Sets
15 Reps
@8
6
Skull Crusher
3 Sets
15 Reps
@8
7
Mountain Climber
3 Sets
1 mins
@7
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
75%
2
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
75%
75%
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
5
Deadlift (Barbell)
3 Sets
8-10 Reps
@8
6
Plank
3 Sets
1 mins
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
75%
2
Lat Pulldown
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
6
Russian Twist
3 Sets
20 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
75%
2
Leg Press
4 Sets
10 Reps
@8
3
Lunge (Barbell)
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@8
4
Arnold Press
3 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
6
Side Plank
3 Sets
1 mins
@7
Day 5
1
Push Up
4 Sets
20 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Lateral Raise (Machine)
3 Sets
12 Reps
@8
5
Hammer Curl
3 Sets
12 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@8
7
Mountain Climber
3 Sets
1 mins
@7
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
75%
2
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
75%
75%
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
5
Deadlift (Barbell)
3 Sets
8-10 Reps
@8
6
Plank
3 Sets
1 mins
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
75%
2
Lat Pulldown
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
6
Russian Twist
3 Sets
20 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
75%
2
Leg Press
4 Sets
10 Reps
@8
3
Lunge (Barbell)
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@8
4
Arnold Press
3 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
6
Side Plank
3 Sets
1 mins
@7
Day 5
1
Push Up
4 Sets
20 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Lateral Raise (Machine)
3 Sets
12 Reps
@8
5
Hammer Curl
3 Sets
12 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@8
7
Mountain Climber
3 Sets
1 mins
@7
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Bench Press (Barbell)
3 Sets
10 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@8.5
5
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
6
Plank
3 Sets
1 mins
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
6
Russian Twist
3 Sets
20 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
80%
2
Leg Press
3 Sets
10 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8.5
4
Arnold Press
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
6
Side Plank
3 Sets
1 mins
@7
Day 5
1
Push Up
4 Sets
20 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
10 Reps
@8.5
5
Hammer Curl
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Mountain Climber
3 Sets
1 mins
@7
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Bench Press (Barbell)
3 Sets
10 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
4
Overhead Press (Barbell)
3 Sets
10 Reps
@8.5
5
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
6
Plank
3 Sets
1 mins
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
6
Russian Twist
3 Sets
20 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
80%
2
Leg Press
3 Sets
10 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8.5
4
Arnold Press
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
6
Side Plank
3 Sets
1 mins
@7
Day 5
1
Push Up
4 Sets
20 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
10 Reps
@8.5
5
Hammer Curl
3 Sets
10 Reps
@8.5
6
Skull Crusher
3 Sets
10 Reps
@8.5
7
Mountain Climber
3 Sets
1 mins
@7