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BoostcampPNG

Advanced fat loss transformation plan

by Sundar Nikash
1 athletes joined

Program Description

**Advanced Fat Loss Transformation Plan** Unlock your potential with this intense 6-week program designed for advanced lifters seeking to shed fat and build strength. With 42 days of meticulously crafted workouts, you'll engage in a mix of strength training and high-intensity interval training (HIIT) to maximize calorie burn and muscle definition. Each session is structured to challenge your limits and keep you motivated, featuring exercises like box jumps, kettlebell swings, and barbell thrusters. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 01, 2025 02:37
  • Last Edited
    Oct 01, 2025 03:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
14.6%
Hamstrings
11.1%
Abs
8.5%
Lats
6.2%
Upper Back
5.7%
Front Delts
4.6%
Other
4.6%
Triceps
4.6%
Lower Back
4%
Chest
3.9%
Middle Delts
3.6%
Biceps
3.6%
Calves
3.1%
Adductors
2.3%
Stretching
1.5%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7
3
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7
3
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7
3
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7
3
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7
3
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7
3
Lunge (Dumbbell)
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
RPE 6
2
World's Greatest Stretch
1
RPE 6
3
Cat Cow Stretch
1
RPE 6
4
Couch Stretch with Reachovers
1
RPE 6
5
Hamstring Stretch with Rotation
1
RPE 6
6
Bench T-Spine Stretch
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
RPE 6
2
World's Greatest Stretch
1
RPE 6
3
Cat Cow Stretch
1
RPE 6
4
Couch Stretch with Reachovers
1
RPE 6
5
Hamstring Stretch with Rotation
1
RPE 6
6
Bench T-Spine Stretch
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
RPE 6
2
World's Greatest Stretch
1
RPE 6
3
Cat Cow Stretch
1
RPE 6
4
Couch Stretch with Reachovers
1
RPE 6
5
Hamstring Stretch with Rotation
1
RPE 6
6
Bench T-Spine Stretch
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
RPE 6
2
World's Greatest Stretch
1
RPE 6
3
Cat Cow Stretch
1
RPE 6
4
Couch Stretch with Reachovers
1
RPE 6
5
Hamstring Stretch with Rotation
1
RPE 6
6
Bench T-Spine Stretch
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
RPE 6
2
World's Greatest Stretch
1
RPE 6
3
Cat Cow Stretch
1
RPE 6
4
Couch Stretch with Reachovers
1
RPE 6
5
Hamstring Stretch with Rotation
1
RPE 6
6
Bench T-Spine Stretch
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
RPE 6
2
World's Greatest Stretch
1
RPE 6
3
Cat Cow Stretch
1
RPE 6
4
Couch Stretch with Reachovers
1
RPE 6
5
Hamstring Stretch with Rotation
1
RPE 6
6
Bench T-Spine Stretch
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Barbell Row
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Barbell Row
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Barbell Row
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Barbell Row
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Barbell Row
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Barbell Row
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Push Up
1
-
3
Thruster (Barbell)
1
-
4
Kettlebell Swing
1
-
5
Renegade Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Push Up
1
-
3
Thruster (Barbell)
1
-
4
Kettlebell Swing
1
-
5
Renegade Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Push Up
1
-
3
Thruster (Barbell)
1
-
4
Kettlebell Swing
1
-
5
Renegade Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Push Up
1
-
3
Thruster (Barbell)
1
-
4
Kettlebell Swing
1
-
5
Renegade Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Push Up
1
-
3
Thruster (Barbell)
1
-
4
Kettlebell Swing
1
-
5
Renegade Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Push Up
1
-
3
Thruster (Barbell)
1
-
4
Kettlebell Swing
1
-
5
Renegade Row
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 7.5
2
V-Up
1
15 reps
RPE 7.5
3
Bicycle Crunch
1
20 reps
RPE 7.5
4
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 7.5
2
V-Up
1
15 reps
RPE 7.5
3
Bicycle Crunch
1
20 reps
RPE 7.5
4
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 7.5
2
V-Up
1
15 reps
RPE 7.5
3
Bicycle Crunch
1
20 reps
RPE 7.5
4
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 7.5
2
V-Up
1
15 reps
RPE 7.5
3
Bicycle Crunch
1
20 reps
RPE 7.5
4
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 7.5
2
V-Up
1
15 reps
RPE 7.5
3
Bicycle Crunch
1
20 reps
RPE 7.5
4
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 7.5
2
V-Up
1
15 reps
RPE 7.5
3
Bicycle Crunch
1
20 reps
RPE 7.5
4
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 6
1
Box Jump
1 Set
-
2
Push Up
1 Set
-
3
Thruster (Barbell)
1 Set
-
4
Kettlebell Swing
1 Set
-
5
Renegade Row
1 Set
-
Day 7
1
Plank
1 Set
1 mins
@7.5
2
V-Up
1 Set
15 Reps
@7.5
3
Bicycle Crunch
1 Set
20 Reps
@7.5
4
Reverse Abs Crunch (Bodyweight)
1 Set
15 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Barbell Row
4 Sets
12 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Hip Openers
1 Set
@6
2
World's Greatest Stretch
1 Set
@6
3
Cat Cow Stretch
1 Set
@6
4
Couch Stretch with Reachovers
1 Set
@6
5
Hamstring Stretch with Rotation
1 Set
@6
6
Bench T-Spine Stretch
1 Set
@6
Day 3
1
Deadlift (Dumbbell)
5 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7
3
Lunge (Dumbbell)
3 Sets
20 Reps
@8
4
Standing Calf Raise
4 Sets
15 Reps
@8
Day 2
1
Burpee
1 Set
-
2
Mountain Climber
1 Set
-
3
Jump Squat
1 Set
-
4
Side Plank
1 Set
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@7
@7.5
@8
@8.5
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Seated Overhead Press (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
@8
4
Step-Up (Weighted)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8