High Rep Fat Loss
Sculpt your body and torch fat with high-rep workouts that ignite your transformation in just 18 weeks—get ready to feel unstoppable!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Goblet Squat | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1B | Walking Lunge (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| Superset | ||||
| 2A | Romanian Deadlift (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2B | Jump Squat | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| Superset | ||||
| 3A | Kettlebell Swing | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 3B | Squat (Bodyweight) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 3C | Mountain Climber | 1 | 40 reps | — |
| 1 | 40 reps | — | ||
| 1 | 40 reps | — | ||
| 1 | 40 reps | — | ||
| 1 | 40 reps | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Low Incline Bench Press (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1B | Single Arm Row (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| Superset | ||||
| 2A | Seated Shoulder Press (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2B | Push Up | 1 | 20–25 reps | — |
| 1 | 20–25 reps | — | ||
| 1 | 20–25 reps | — | ||
| Superset | ||||
| 3A | Squat Thruster | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 3B | Jumping Jack | 1 | 40 reps | — |
| 1 | 40 reps | — | ||
| 1 | 40 reps | — | ||
| 1 | 40 reps | — | ||
| 1 | 40 reps | — | ||
| 3C | Russian Twist (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat Thruster | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1B | Bent Over Row (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1C | Kettlebell Swing | 1 | 25 reps | @8 |
| 1 | 25 reps | @8 | ||
| 1 | 25 reps | @8 | ||
| 1 | 25 reps | @8 | ||
| 1D | Plank with Shoulder Taps | 1 | 30 reps | @8 |
| 1 | 30 reps | @8 | ||
| 1 | 30 reps | @8 | ||
| 1 | 30 reps | @8 | ||
| Superset | ||||
| 2A | Hammer Curl (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2B | Skull Crusher (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 2C | Lateral Raise (Dumbbell) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| Superset | ||||
| 3A | Bicep Curl (Cable) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 3B | Overhead Tricep Extension (Cable) | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 3C | Face Pull | 1 | 20 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @8 | ||
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High Rep Fat Loss is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
High Rep Fat Loss is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High Rep Fat Loss is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
