logo
BoostcampPNG

Easy Strength for fat loss - Dan John

by Donovan Faustino
11 athletes joined

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
    Jul 14, 2024 09:06
  • Last Edited
    Jan 02, 2025 05:17
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
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
-