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Workout starters program (esp fat loss)

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Program Description

This is a beginner to intermediate fitness program designed to improve overall conditioning, core endurance, and cardiovascular health. The program combines bodyweight core training with steady-state cardio, making it accessible for individuals with minimal equipment and limited gym experience. The focus is on: • Building core strength and stability • Improving aerobic endurance • Supporting general fat loss through consistent movement • Establishing a sustainable workout habit over 6 weeks This program prioritizes safety, simplicity, and consistency rather than heavy resistance training or muscle hypertrophy. It is best suited for those looking to improve fitness levels, strengthen the midsection, and stay active without complex lifts or high training loads. Not intended as a muscle-building or physique-sculpting program, but as a solid foundation for general fitness and conditioning.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 27, 2025 05:41
  • Last Edited
    Dec 14, 2025 09:03
Muscle Engagement
Front
Back
MuscleSet
Abs
26.6%
Triceps
10.3%
Front Delts
9.4%
Middle Delts
8.6%
Glutes
7.3%
Chest
6.9%
Biceps
6%
Upper Back
4.3%
Quadriceps
4.3%
Lats
3.4%
Calves
2.9%
Hamstrings
2.6%
Other
2.1%
Adductors
1.7%
Stretching
1.4%
Rear Delts
0.9%
Forearms
0.9%
Lower Back
0.4%
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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
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Clamshells (Band)
2
40 reps
RPE 6.5
4
Single Leg Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Lateral Lunge
3
15 reps
RPE 8
6
Donkey Kicks
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Clamshells (Band)
2
40 reps
RPE 6.5
4
Single Leg Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Lateral Lunge
3
15 reps
RPE 8
6
Donkey Kicks
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Clamshells (Band)
2
40 reps
RPE 6.5
4
Single Leg Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Lateral Lunge
3
15 reps
RPE 8
6
Donkey Kicks
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Clamshells (Band)
2
40 reps
RPE 6.5
4
Single Leg Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Lateral Lunge
3
15 reps
RPE 8
6
Donkey Kicks
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Clamshells (Band)
2
40 reps
RPE 6.5
4
Single Leg Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Lateral Lunge
3
15 reps
RPE 8
6
Donkey Kicks
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Clamshells (Band)
2
40 reps
RPE 6.5
4
Single Leg Calf Raise (Bodyweight)
4
20 reps
RPE 6
5
Lateral Lunge
3
15 reps
RPE 8
6
Donkey Kicks
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 8.5
2
Russian Twist
3
20 reps
RPE 6.5-7
3
Sit Up
3
20 reps
RPE 8
4
Rotating Plank
3
30 reps
RPE 7.5
5
Scissors
2
1
15 reps
15 reps
RPE 9
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Push Up (Knees)
1
2
8 reps
6 reps
RPE 8.5
RPE 8
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Run
1 Set
40 mins
@8.5
2
Russian Twist
3 Sets
20 Reps
@6.5-7
3
Sit Up
3 Sets
20 Reps
@8
4
Rotating Plank
3 Sets
30 Reps
@7.5
5
Scissors
2 Sets
1 Set
15 Reps
15 Reps
@9
-
Day 2
1
Dip (Bodyweight)
3 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
4
Push Up (Knees)
1 Set
2 Sets
8 Reps
6 Reps
@8.5
@8
5
Dumbbell Row
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
Day 3
1
Run
1 Set
40 mins
@8.5
2
Russian Twist
3 Sets
20 Reps
@6.5-7
3
Sit Up
3 Sets
20 Reps
@8
4
Rotating Plank
3 Sets
30 Reps
@7.5
5
Scissors
2 Sets
1 Set
15 Reps
15 Reps
@9
-
Day 4
No exercises added to this day
Day 5
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@7
3
Clamshells (Band)
2 Sets
40 Reps
@6.5
4
Single Leg Calf Raise (Bodyweight)
4 Sets
20 Reps
@6
5
Lateral Lunge
3 Sets
15 Reps
@8
6
Donkey Kicks
3 Sets
20 Reps
@6.5
Day 6
1
Run
1 Set
40 mins
@8.5
2
Russian Twist
3 Sets
20 Reps
@6.5-7
3
Sit Up
3 Sets
20 Reps
@8
4
Rotating Plank
3 Sets
30 Reps
@7.5
5
Scissors
2 Sets
1 Set
15 Reps
15 Reps
@9
-
Day 7
1
Dip (Bodyweight)
3 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
4
Push Up (Knees)
1 Set
2 Sets
8 Reps
6 Reps
@8.5
@8
5
Dumbbell Row
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5