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BoostcampPNG

Wedding SZN

by Josh Purewal
4 athletes joined

Program Description

To lose fat around the back and core area, while maintaining muscle mass in other regions

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2024 04:19
  • Last Edited
    Dec 02, 2024 10:01
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Sit Up
3
20 reps
-
8
Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Lunge (Barbell)
4
8 reps
-
4
Leg Press
4
15 reps
-
5
Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Oblique Crunch
4
10 reps
-
8
Mountain Climber
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Hollow Hold
3 Sets
1 mins
-
7
Russian Twist
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Lying Leg Raise
3 Sets
10 Reps
-
7
Sit Up
3 Sets
20 Reps
-
8
Plank
2 Sets
2 mins
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
4 Sets
5 Reps
-
3
Lunge (Barbell)
4 Sets
8 Reps
-
4
Leg Press
4 Sets
15 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Oblique Crunch
4 Sets
10 Reps
-
8
Mountain Climber
3 Sets
10 Reps
-