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Easy Strength for fat loss - Dan John

by berre

Program Description

Easy workout for fat loss. Focus is on consistency everyday

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2025 01:41
  • Last Edited
    Aug 03, 2025 03:25

Summary

Transform your body with "Easy Strength for Fat Loss" by Dan John, a focused 4-week program designed for those looking to shed pounds while building strength. Committing just 5 days a week, you'll engage in a balanced mix of bodyweight and dumbbell exercises, including the Ab Wheel, Dumbbell Deadlifts, and Kettlebell Swings, targeting your core, back, and legs. Each session is crafted to maximize fat loss while enhancing your overall strength and endurance. Get ready to elevate your fitness journey with effective, straightforward workouts that fit seamlessly into your lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
12.2%
Upper Back
11.5%
Front Delts
10.9%
Middle Delts
9.6%
Lats
9.6%
Hamstrings
7.1%
Triceps
5.8%
Abs
5.1%
Biceps
3.8%
Lower Back
3.8%
Other
3.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
1
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
3 reps
-
3
Pull-Up (Bodyweight)
3
3 reps
-
4
Deadlift (Dumbbell)
3
3 reps
-
5
Kettlebell Swing
5
15 reps
-
6
Walk
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 2
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 3
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 4
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-
Day 5
1
Ab Wheel
1 Set
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
3 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
-
4
Deadlift (Dumbbell)
3 Sets
3 Reps
-
5
Kettlebell Swing
5 Sets
15 Reps
-
6
Walk
1 Set
45 mins
-