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Weight loss - 8 weeks

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Program Description

To help new gym-goers have a properly crafted program to help them lose weight.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 03:10
  • Last Edited
    Feb 12, 2025 03:33
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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
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
10 reps
-
2
Bench Press (Dumbbell)
2
10 reps
-
3
Arnold Press
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
10 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Lying Leg Raise
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
Stiff Leg Deadlift
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Oblique Crunch
2
10 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
20 reps
-
3
Rear Delt Fly (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Extension (Machine)
2
20 reps
-
6
Plank
2
1 mins
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
20 reps
-
2
Glute Kickback
2
20 reps
-
3
Leg Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Sit Up
2
20 reps
-
7
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Pullover (Dumbbell)
2 Sets
10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Arnold Press
2 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
5
Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
6
Lying Leg Raise
2 Sets
10 Reps
-
7
Cardio
1 Set
30 mins
-
Day 2
1
Goblet Squat
2 Sets
10 Reps
-
2
Hip Thrust (Machine)
2 Sets
10 Reps
-
3
Walking Lunge
2 Sets
10 Reps
-
4
Stiff Leg Deadlift
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
10 Reps
-
6
Oblique Crunch
2 Sets
10 Reps
-
7
Cardio
1 Set
30 mins
-
Day 3
1
Cardio
1 Set
60 mins
-
Day 4
1
Bent Over Row (Dumbbell)
2 Sets
20 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
20 Reps
-
4
Bicep Curl (Cable)
2 Sets
20 Reps
-
5
Tricep Extension (Machine)
2 Sets
20 Reps
-
6
Plank
2 Sets
1 mins
-
7
Cardio
1 Set
30 mins
-
Day 5
1
Jump Squat
2 Sets
20 Reps
-
2
Glute Kickback
2 Sets
20 Reps
-
3
Leg Curl
2 Sets
20 Reps
-
4
Leg Extension
2 Sets
20 Reps
-
5
Seated Calf Raise
2 Sets
20 Reps
-
6
Sit Up
2 Sets
20 Reps
-
7
Cardio
1 Set
30 mins
-
Day 6
1
Cardio
1 Set
60 mins
-
Day 7
1
Cardio
1 Set
60 mins
-