Log in
Download App
Download App
Log In
Home
Programs
Coaches
About Us
Blogs
Compound workout for fat loss
by Ayrton Aitchison
10 athletes joined
Program Description
Fat loss, muscle gain
Program Overview
Level
Beginner
Goal
Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jun 01, 2024 07:10
Last Edited
Aug 31, 2024 01:14
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Kettlebell Swing
3
20 reps
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8
4
Abs Crunch (Machine)
3 Sets
10 Reps
@8
Day 3
1
Shoulder Press (Machine)
5 Sets
10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
4
Abs Crunch (Machine)
3 Sets
10 Reps
@8
Day 4
1
Squat (Smith Machine)
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Kettlebell Swing
3 Sets
20 Reps
@8
4
Bicep Curl (Machine)
3 Sets
10 Reps
@8