logo
BoostcampPNG

Weight Loss Female 40+ 4 day/week

by Tintu J.
3 athletes joined

Program Description

Strength Training for weight loss for females above 40

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 21, 2025 06:37
  • Last Edited
    May 26, 2025 12:45
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Hanging Leg Raise
1
-
5
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Curl
1
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
1
-
5
Hip Thrust (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Glute Kickback
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Fly (Machine)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Overhead Extension (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Machine)
1
-
3
Back Extension
1
-
4
Preacher Curl (EZ Bar)
1
-
5
Bicep Curl (Dumbbell)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Shoulder Press (Machine)
1 Set
-
2
Rear Delt Fly (Machine)
1 Set
-
3
Lateral Raise (Machine)
1 Set
-
4
Hanging Leg Raise
1 Set
-
5
Abs Crunch (Machine)
1 Set
-
Day 2
1
Leg Press
1 Set
-
2
Leg Curl
1 Set
-
3
Leg Extension
2 Sets
-
4
Hip Abductor (Machine)
1 Set
-
5
Hip Thrust (Machine)
1 Set
-
6
Calf Raise (Leg Press)
1 Set
-
Day 3
1
Chest Press (Machine)
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Chest Fly (Machine)
1 Set
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Seated Dip (Machine)
1 Set
-
6
Overhead Extension (Dumbbell)
1 Set
-
Day 4
1
Lat Pulldown
1 Set
-
2
Seated Row (Machine)
1 Set
-
3
Back Extension
1 Set
-
4
Preacher Curl (EZ Bar)
1 Set
-
5
Bicep Curl (Dumbbell)
1 Set
-