We will see…

by Ed B.

4.0

(1 rating)

Program Description

Cut weight and maintain strength. Increase weight over first three weeks, reload on 4th week.

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Dec 29, 2024 09:39
Last Edited
Dec 29, 2024 09:52

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

5

5 reps

-

2

Lat Pulldown (Single Arm)

3

20 reps

-

3

Leg Press

3

10 reps

-

4

Arnold Press

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 1

1

Overhead Press (Barbell)

5

5 reps

-

2

Lat Pulldown (Single Arm)

3

20 reps

-

3

Leg Press

3

10 reps

-

4

Arnold Press

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 1

1

Overhead Press (Barbell)

5

5 reps

-

2

Lat Pulldown (Single Arm)

3

20 reps

-

3

Leg Press

3

10 reps

-

4

Arnold Press

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 1

1

Overhead Press (Barbell)

5

5 reps

-

2

Lat Pulldown (Single Arm)

3

20 reps

-

3

Leg Press

3

10 reps

-

4

Arnold Press

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 2

1

Deadlift (Barbell)

5

5 reps

-

2

Single Arm Row (Cable)

3

20 reps

-

3

Chest Fly (Machine)

3

10 reps

-

4

Split Squat (Smith Machine)

3

10 reps

-

5

Back Extension

3

10 reps

-

6

Cardio

1

30 mins

-

Day 2

1

Deadlift (Barbell)

5

5 reps

-

2

Single Arm Row (Cable)

3

20 reps

-

3

Chest Fly (Machine)

3

10 reps

-

4

Split Squat (Smith Machine)

3

10 reps

-

5

Back Extension

3

10 reps

-

6

Cardio

1

30 mins

-

Day 2

1

Deadlift (Barbell)

5

5 reps

-

2

Single Arm Row (Cable)

3

20 reps

-

3

Chest Fly (Machine)

3

10 reps

-

4

Split Squat (Smith Machine)

3

10 reps

-

5

Back Extension

3

10 reps

-

6

Cardio

1

30 mins

-

Day 2

1

Deadlift (Barbell)

5

5 reps

-

2

Single Arm Row (Cable)

3

20 reps

-

3

Chest Fly (Machine)

3

10 reps

-

4

Split Squat (Smith Machine)

3

10 reps

-

5

Back Extension

3

10 reps

-

6

Cardio

1

30 mins

-

Day 3

1

Bench Press (Barbell)

5

5 reps

-

2

Skull Crusher

3

10 reps

-

3

Iso-lateral Low Row

3

20 reps

-

4

Standing Calf Raise

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 3

1

Bench Press (Barbell)

5

5 reps

-

2

Skull Crusher

3

10 reps

-

3

Iso-lateral Low Row

3

20 reps

-

4

Standing Calf Raise

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 3

1

Bench Press (Barbell)

5

5 reps

-

2

Skull Crusher

3

10 reps

-

3

Iso-lateral Low Row

3

20 reps

-

4

Standing Calf Raise

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 3

1

Bench Press (Barbell)

5

5 reps

-

2

Skull Crusher

3

10 reps

-

3

Iso-lateral Low Row

3

20 reps

-

4

Standing Calf Raise

3

10 reps

-

5

Abs Crunch (Weighted)

3

10 reps

-

6

Cardio

1

30 mins

-

Day 4

1

Squat (Barbell)

5

5 reps

-

2

Seated Dip (Machine)

3

10 reps

-

3

Lat Pulldown

3

10 reps

-

4

Hip Thrust (Barbell)

4

10 reps

-

5

Cardio

1

30 mins

-

Day 4

1

Squat (Barbell)

5

5 reps

-

2

Seated Dip (Machine)

3

10 reps

-

3

Lat Pulldown

3

10 reps

-

4

Hip Thrust (Barbell)

4

10 reps

-

5

Cardio

1

30 mins

-

Day 4

1

Squat (Barbell)

5

5 reps

-

2

Seated Dip (Machine)

3

10 reps

-

3

Lat Pulldown

3

10 reps

-

4

Hip Thrust (Barbell)

4

10 reps

-

5

Cardio

1

30 mins

-

Day 4

1

Squat (Barbell)

5

5 reps

-

2

Seated Dip (Machine)

3

10 reps

-

3

Lat Pulldown

3

10 reps

-

4

Hip Thrust (Barbell)

4

10 reps

-

5

Cardio

1

30 mins

-

Day 1

1

Overhead Press (Barbell)

5 Sets

5 Reps

-

2

Lat Pulldown (Single Arm)

3 Sets

20 Reps

-

3

Leg Press

3 Sets

10 Reps

-

4

Arnold Press

3 Sets

10 Reps

-

5

Abs Crunch (Weighted)

3 Sets

10 Reps

-

6

Cardio

1 Set

30 mins

-

Day 2

1

Deadlift (Barbell)

5 Sets

5 Reps

-

2

Single Arm Row (Cable)

3 Sets

20 Reps

-

3

Chest Fly (Machine)

3 Sets

10 Reps

-

4

Split Squat (Smith Machine)

3 Sets

10 Reps

-

5

Back Extension

3 Sets

10 Reps

-

6

Cardio

1 Set

30 mins

-

Day 3

1

Bench Press (Barbell)

5 Sets

5 Reps

-

2

Skull Crusher

3 Sets

10 Reps

-

3

Iso-lateral Low Row

3 Sets

20 Reps

-

4

Standing Calf Raise

3 Sets

10 Reps

-

5

Abs Crunch (Weighted)

3 Sets

10 Reps

-

6

Cardio

1 Set

30 mins

-

Day 4

1

Squat (Barbell)

5 Sets

5 Reps

-

2

Seated Dip (Machine)

3 Sets

10 Reps

-

3

Lat Pulldown

3 Sets

10 Reps

-

4

Hip Thrust (Barbell)

4 Sets

10 Reps

-

5

Cardio

1 Set

30 mins

-