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Public Gym Fat-Burning Plan

by Cameron Blair

Program Description

**Public Gym Fat-Burning Plan** is a dynamic 12-week program designed to torch fat and sculpt your physique through a blend of strength training and cardio workouts. With 48 sessions scheduled over the duration, you'll engage in a variety of exercises, including barbell squats, deadlifts, and high-intensity sprints, all tailored to boost your metabolism and enhance muscle definition. This plan caters to all fitness levels, ensuring you build strength and endurance while effectively burning calories. Get ready to transform your body and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2025 03:24
  • Last Edited
    Dec 12, 2025 01:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Hamstrings
13.7%
Quadriceps
13.4%
Abs
11.4%
Upper Back
7.1%
Triceps
6.8%
Lats
6.6%
Front Delts
6.4%
Chest
3.7%
Lower Back
3.6%
Biceps
2.3%
Middle Delts
2%
Abductors
1.7%
Cardio
1.7%
Forearms
1.6%
Adductors
1.3%
Calves
1.1%
Rear Delts
0.4%
Other
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
4
8 reps
RPE 6
3
Pull-Up (Weighted)
4
6 reps
RPE 6
4
Hip Thrust (Barbell)
4
8 reps
RPE 6
5
Farmer's Walk (Weighted)
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
4
8 reps
RPE 6
3
Pull-Up (Weighted)
4
6 reps
RPE 6
4
Hip Thrust (Barbell)
4
8 reps
RPE 6
5
Farmer's Walk (Weighted)
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
4
8 reps
RPE 6
3
Pull-Up (Weighted)
4
6 reps
RPE 6
4
Hip Thrust (Barbell)
4
8 reps
RPE 6
5
Farmer's Walk (Weighted)
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Dip (Weighted)
4
8 reps
RPE 6
3
Pull-Up (Weighted)
4
6 reps
RPE 6
4
Hip Thrust (Barbell)
4
8 reps
RPE 6
5
Farmer's Walk (Weighted)
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7
2
Pendlay Row
4
6 reps
RPE 6
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Pull-Up (Weighted)
4
5 reps
RPE 6.5
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7
2
Pendlay Row
4
6 reps
RPE 6
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Pull-Up (Weighted)
4
5 reps
RPE 6.5
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7
2
Pendlay Row
4
6 reps
RPE 6
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Pull-Up (Weighted)
4
5 reps
RPE 6.5
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7
2
Pendlay Row
4
6 reps
RPE 6
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Pull-Up (Weighted)
4
5 reps
RPE 6.5
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
6
Lateral Raise (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Squat (Barbell)
4
5 reps
RPE 6.5
3
Bench Press (Barbell)
4
5 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Squat (Barbell)
4
5 reps
RPE 6.5
3
Bench Press (Barbell)
4
5 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Squat (Barbell)
4
5 reps
RPE 6.5
3
Bench Press (Barbell)
4
5 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Squat (Barbell)
4
5 reps
RPE 6.5
3
Bench Press (Barbell)
4
5 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
8 reps
RPE 6
5
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
3
Leg Press
4
10 reps
RPE 6
4
Hamstring Curl
3
12 reps
RPE 6
5
Sit Up
3
12 reps
RPE 10
6
Renegade Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
3
Leg Press
4
10 reps
RPE 6
4
Hamstring Curl
3
12 reps
RPE 6
5
Sit Up
3
12 reps
RPE 10
6
Renegade Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
3
Leg Press
4
10 reps
RPE 6
4
Hamstring Curl
3
12 reps
RPE 6
5
Sit Up
3
12 reps
RPE 10
6
Renegade Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
3
Leg Press
4
10 reps
RPE 6
4
Hamstring Curl
3
12 reps
RPE 6
5
Sit Up
3
12 reps
RPE 10
6
Renegade Row
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
15 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
15 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
15 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3
Leg Press
4
8 reps
RPE 6.5
4
Seated Calf Raise
4
15 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
8 reps
-
2
Lat Pulldown
4
10 reps
RPE 6
3
Leg Press
4
12 reps
RPE 6
4
Cardio
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
8 reps
-
2
Lat Pulldown
4
10 reps
RPE 6
3
Leg Press
4
12 reps
RPE 6
4
Cardio
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
8 reps
-
2
Lat Pulldown
4
10 reps
RPE 6
3
Leg Press
4
12 reps
RPE 6
4
Cardio
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
8 reps
-
2
Lat Pulldown
4
10 reps
RPE 6
3
Leg Press
4
12 reps
RPE 6
4
Cardio
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Sit Up
3
20 reps
RPE 6.5
3
Russian Twist
3
20 reps
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Sit Up
3
20 reps
RPE 6.5
3
Russian Twist
3
20 reps
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Sit Up
3
20 reps
RPE 6.5
3
Russian Twist
3
20 reps
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Sit Up
3
20 reps
RPE 6.5
3
Russian Twist
3
20 reps
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Dip (Weighted)
4 Sets
8 Reps
@6
3
Pull-Up (Weighted)
4 Sets
6 Reps
@6
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@6
5
Farmer's Walk (Weighted)
4 Sets
1 mins
@10
Day 2
1
Sprint
1 Set
12 mins
@10
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@6
3
Leg Press
4 Sets
10 Reps
@6
4
Hamstring Curl
3 Sets
12 Reps
@6
5
Sit Up
3 Sets
12 Reps
@10
6
Renegade Row
3 Sets
10 Reps
@6
Day 4
1
Cardio
1 Set
30 mins
@8