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BoostcampPNG

F/B - U/L

by Alexander G.
1 athletes joined

Program Description

3 day a week weight loss focused resistance training routine

Program Overview

  • Level
    Beginner
  • Goal
    Women's, Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 02:21
  • Last Edited
    Mar 18, 2026 03:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Glutes
11.6%
Quadriceps
9.1%
Front Delts
9.1%
Hamstrings
8.7%
Biceps
8.7%
Chest
5.8%
Lats
5.8%
Upper Back
5.8%
Middle Delts
3.3%
Calves
3.3%
Abductors
2.9%
Lower Back
2.9%
Abs
2.9%
Forearms
2.9%
Cardio
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Chest Press (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
5
Bicep Curl (Machine)
3
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Treadmill
1
7 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Chest Press (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
5
Bicep Curl (Machine)
3
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Treadmill
1
9 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Chest Press (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
5
Bicep Curl (Machine)
3
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Treadmill
1
11 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Chest Press (Machine)
3
10-15 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
5
Bicep Curl (Machine)
3
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
7
Treadmill
1
15 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
3
Bicep Curl (Machine)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 10
5
Shoulder Press (Machine)
4
10-15 reps
RPE 10
6
Treadmill
1
7 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
3
Bicep Curl (Machine)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 10
5
Shoulder Press (Machine)
4
10-15 reps
RPE 10
6
Treadmill
1
9 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
3
Bicep Curl (Machine)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 10
5
Shoulder Press (Machine)
4
10-15 reps
RPE 10
6
Treadmill
1
11 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
3
Bicep Curl (Machine)
4
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 10
5
Shoulder Press (Machine)
4
10-15 reps
RPE 10
6
Treadmill
1
15 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hip Thrust (Machine)
4
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 10
5
Treadmill
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hip Thrust (Machine)
4
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 10
5
Treadmill
1
12 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hip Thrust (Machine)
4
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 10
5
Treadmill
1
14 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hip Thrust (Machine)
4
10-15 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 10
5
Treadmill
1
15 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
3 Sets
10-15 Reps
@10
2
Hip Thrust (Machine)
3 Sets
10-15 Reps
@10
3
Chest Press (Machine)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@10
5
Bicep Curl (Machine)
3 Sets
10-15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
7
Treadmill
1 Set
7 mins
@1
Day 2
1
Chest Press (Machine)
4 Sets
10-15 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
10-15 Reps
@10
3
Bicep Curl (Machine)
4 Sets
10-15 Reps
@10
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
@10
5
Shoulder Press (Machine)
4 Sets
10-15 Reps
@10
6
Treadmill
1 Set
7 mins
@1
Day 3
1
Leg Press
4 Sets
10-15 Reps
@10
2
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
3
Hip Thrust (Machine)
4 Sets
10-15 Reps
@10
4
Leg Extension
4 Sets
10-15 Reps
@10
5
Treadmill
1 Set
10 mins
@1