Program Description
Strength Training for weight loss for females above 40
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedApr 21, 2025 06:37
- Last EditedJul 14, 2025 07:31
Summary
Transform your fitness journey with this 18-week weight loss program tailored for women over 40. Committing just four days a week, you’ll engage in a balanced mix of strength training and core workouts designed to boost metabolism and enhance muscle tone. Each session incorporates effective machine and bodyweight exercises, ensuring you build strength safely and efficiently. Join a community of empowered women ready to achieve their weight loss goals and embrace a healthier lifestyle!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Raise1 Set
-
5
Abs Crunch (Machine)1 Set
-
Day 2
1
Leg Press1 Set
-
2
Leg Curl1 Set
-
3
Leg Extension2 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 Pulldown1 Set
-
2
Seated Row (Machine)1 Set
-
3
Back Extension1 Set
-
4
Preacher Curl (EZ Bar)1 Set
-
5
Bicep Curl (Dumbbell)1 Set
-