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BoostcampPNG

Feb 2025 - AI weight loss

by James Kerwin

Program Description

Weight loss, heart health, strength gain through linear progression

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 24, 2025 07:51
  • Last Edited
    Feb 24, 2025 08:18
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
50%
2
Single Leg Romanian Deadlift
3
8 reps
50%
3
Step-Up (Weighted)
3
12 reps
RPE 6
4
Plank
3
0.75 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Overhead Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
8 reps
50%
5
TRX Face Pull
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Goblet Squat
3
8 reps
RPE 6.5
3
TRX Row
1
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 3-4
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)
3 Sets
6 Reps
50%
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
50%
3
Step-Up (Weighted)
3 Sets
12 Reps
@6
4
Plank
3 Sets
0.75 mins
@6
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
50%
2
Overhead Press (Barbell)
3 Sets
6 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Barbell Row
3 Sets
8 Reps
50%
5
TRX Face Pull
3 Sets
15 Reps
@6.5
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
@3-4
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Goblet Squat
3 Sets
8 Reps
@6.5
3
TRX Row
1 Set
12 Reps
@6.5
Day 5
1
Cardio (Zone 2)
1 Set
30 mins
@3-4