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I'm Really Fat and I Want to Lose Weight! (Ep 1)

by Aiman Ibrahim
2 athletes joined
5.0
(1 rating)

Program Description

My weight is above 150kg. I am really fat. I can do light cardio like treadmill but I can't do leg workout because my body doesn't support it. So this program is the first step to lose weight without injuring myself. Start with walking on the treadmill but never jog or run as it will hurt your knees and feet. Slowly regain your stamina over the weeks. Muscle training is important so that you don't lose muscle mass during your weight loss period. Eat enough protein too like chicken. For weight and muscle training, start with the weight that you can do but not over your limit. Keep it consistent for few weeks, and then try to increase the weight. If you are able to do legs, do add machine assisted legs workout. Rest between each day. Do not overexert yourself. You can have the weekend free. Let's go, I can do this!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 09, 2024 07:15
  • Last Edited
    Jan 25, 2025 09:54
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
1
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Seated Row (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walk
2
15 mins
-
3
Lat Pulldown
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
10 mins
-
2
Walk
1 Set
15 mins
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 3
1
Stretching
1 Set
10 mins
-
2
Walk
1 Set
15 mins
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Stretching
1 Set
10 mins
-
2
Walk
1 Set
15 mins
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Incline Chest Press (Machine)
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-