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Muscle Gain/Fat Loss

by Mark M.
1 athletes joined

Program Description

**Muscle Gain/Fat Loss Program** Transform your physique in just 8 weeks with this comprehensive program designed for muscle gain and fat loss. Train 4 days a week with a mix of strength-focused workouts and conditioning sessions, ensuring you build muscle while torching fat. Each workout includes detailed exercises targeting major muscle groups, with video demonstrations and set targets to keep you motivated and on track. Get ready to push your limits and achieve the body you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2026 06:24
  • Last Edited
    Feb 17, 2026 05:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Abs
11.5%
Front Delts
9.9%
Hamstrings
9%
Glutes
9%
Upper Back
7%
Quadriceps
6.2%
Chest
6.2%
Lats
6.2%
Biceps
5.8%
Middle Delts
5.8%
Lower Back
4.7%
Stretching
1.9%
Forearms
1.4%
Abductors
1.2%
Rear Delts
1.2%
Cardio
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
6 reps
RPE 9
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Pallof Press
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Chest Supported Row (Machine)
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35 mins
RPE 6
2
Back Extension
3
12 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Leg Press
4 Sets
6 Reps
@9
2
Bench Press (Barbell)
4 Sets
6 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
6 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
5
Hanging Leg Raise
3 Sets
12 Reps
@9
Day 4
1
Treadmill
1 Set
35 mins
@6
2
Back Extension
3 Sets
12 Reps
@7
3
Dead Bug
3 Sets
10 Reps
@7
4
Cable Crunch
3 Sets
12 Reps
@7
Day 1
1
Overhead Press (Barbell)
4 Sets
6 Reps
@9
2
Lat Pulldown
4 Sets
6 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Pallof Press
3 Sets
12 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 3
1
Hack Squat
3 Sets
12 Reps
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Lateral Raise (Cable)
4 Sets
15 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
7
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7