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3 day fat loss muscle build

by Susann Sivertsen
1 athletes joined

Program Description

Perfect for someone with a little experience in the gym, but wants to switch it up their routine effectively. This low impact plan will help build muscle and focus on fat loss.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 08:39
  • Last Edited
    Jul 29, 2025 09:29

Summary

Transform your physique with this focused 3-week program designed to torch fat while building muscle. Committing just three days a week, you'll engage in a powerful blend of glute-focused lower body workouts and full-body sessions that incorporate supersets for maximum efficiency. Each workout is crafted to challenge your strength and endurance, ensuring you stay motivated and on track to achieve your goals. Equip yourself with the tools of a full gym and get ready to elevate your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
12 mins
RPE 8
2A
Squat (Barbell)
4
10 reps
RPE 7
2B
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4A
Hip Thrust (Barbell)
4
12 reps
-
4B
Seated Calf Raise
3
15 reps
-
5
Glute Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
12 mins
RPE 8
2A
Squat (Barbell)
4
10 reps
RPE 7
2B
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4A
Hip Thrust (Barbell)
4
12 reps
-
4B
Seated Calf Raise
3
15 reps
-
5
Glute Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
12 mins
RPE 8
2A
Squat (Barbell)
4
10 reps
RPE 7
2B
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4A
Hip Thrust (Barbell)
4
12 reps
-
4B
Seated Calf Raise
3
15 reps
-
5
Glute Kickback
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Row
4
12 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3C
Bicep Curl (Dumbbell)
4
12 reps
-
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Lat Pulldown
4
12 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Row
4
12 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3C
Bicep Curl (Dumbbell)
4
12 reps
-
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Lat Pulldown
4
12 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Bench Press (Barbell)
4
10 reps
-
3A
Dumbbell Row
4
12 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3C
Bicep Curl (Dumbbell)
4
12 reps
-
4A
Tricep Extension (Cable)
4
12 reps
-
4B
Lat Pulldown
4
12 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2A
Goblet Squat
4
12 reps
-
2B
Chest Press (Machine)
4
12 reps
-
3A
Romanian Deadlift (Barbell)
4
10 reps
-
3B
Bent Over Row (Barbell)
4
12 reps
-
4A
Bird Dog
1
10 reps
-
4B
Wood Chop
1
15 reps
-
4C
Leg Raise (Captain's Chair)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2A
Goblet Squat
4
12 reps
-
2B
Chest Press (Machine)
4
12 reps
-
3A
Romanian Deadlift (Barbell)
4
10 reps
-
3B
Bent Over Row (Barbell)
4
12 reps
-
4A
Bird Dog
1
10 reps
-
4B
Wood Chop
1
15 reps
-
4C
Leg Raise (Captain's Chair)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2A
Goblet Squat
4
12 reps
-
2B
Chest Press (Machine)
4
12 reps
-
3A
Romanian Deadlift (Barbell)
4
10 reps
-
3B
Bent Over Row (Barbell)
4
12 reps
-
4A
Bird Dog
1
10 reps
-
4B
Wood Chop
1
15 reps
-
4C
Leg Raise (Captain's Chair)
1
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Stair Climber
1 Set
12 mins
@8
2A
Squat (Barbell)
4 Sets
10 Reps
@7
2B
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
4A
Hip Thrust (Barbell)
4 Sets
12 Reps
-
4B
Seated Calf Raise
3 Sets
15 Reps
-
5
Glute Kickback
3 Sets
15 Reps
-
Day 3
1
Walk
1 Set
30 mins
-
2A
Goblet Squat
4 Sets
12 Reps
-
2B
Chest Press (Machine)
4 Sets
12 Reps
-
3A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3B
Bent Over Row (Barbell)
4 Sets
12 Reps
-
4A
Bird Dog
1 Set
10 Reps
-
4B
Wood Chop
1 Set
15 Reps
-
4C
Leg Raise (Captain's Chair)
1 Set
15 Reps
-
Day 2
1
Stair Climber
1 Set
10 mins
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3A
Dumbbell Row
4 Sets
12 Reps
-
3B
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3C
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
4A
Tricep Extension (Cable)
4 Sets
12 Reps
-
4B
Lat Pulldown
4 Sets
12 Reps
-
5
Plank
3 Sets
1 mins
-