This 4-day fat loss schedule is designed to help you burn calories, build strength, and achieve your weight loss goals. This program incorporates targeted exercises on each training day, strategically targeting various muscle groups to promote calorie burn, muscular endurance, and muscle toning. Get ready to embark on a transformative journey towards a leaner, fitter, and healthier you.
Summary Fat Loss Schedule – 4 DAYS
Duration: 12 weeks
On Day 1, the workout targets various muscle groups, including the chest, lats, quads, hamstrings, traps, and abs. The exercises are performed with a combination of high reps and moderate weight to promote calorie burn and muscular endurance.
On Day 2 focuses on different muscle groups, including the chest, lats, quads, hamstrings, shoulders, triceps, and abs. On this day the exercises are performed with moderate weight and sets to promote calorie burn and muscle toning.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Fat Loss 01 | Fat Loss 02 | REST | Repeat Fat Loss 01 | Repeat Fat Loss 02 | REST | REST |
Day 1 – Fat Loss 01
| Preview | Exercise | 1st Rep | 2nd Rep | 3rd Rep | 4th Rep | Muscle Group |
|---|---|---|---|---|---|---|
| Bench press | 12 | 10 | 8 | 15 | Chest |
| High row | 12 | 10 | 8 | 15 | Lats |
| Leg extension | 12 | 10 | 8 | 15 | Quads |
| Leg curl | 12 | 10 | 8 | 15 | Hamstrings |
| Leg press | 12 | 10 | 8 | 15 | Quads |
| Up right row | 12 | 10 | 8 | 15 | Traps |
| Cable Oblique Twist | 12 | 10 | 8 | 15 | Abs, Obliques |
| Cardio 30 minutes | ||||||
Day 2 – Fat Loss 02
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
| Incline Dumbbell Bench Press | 4 | 10 | Chest |
| Low row or Seated row | 4 | 10 | Lats |
| Lunges forward | 4 | 10 | Quads |
| Kettlebell swing | 4 | 10 | Hamstrings |
| Shoulder press | 4 | 10 | Shoulders, Triceps |
| Abdominal crunch | 4 | 30 | Abs |
| Leg raises | 4 | 30 | Abs |
| Cardio 30 minutes | ||||
Congratulations on successfully completing the Summary Fat Loss Schedule – 4 DAYS! Throughout the past 12 weeks, you have wholeheartedly committed yourself to this highly effective workout plan, purposefully targeting various muscle groups to optimize calorie burn, enhance muscular endurance, and promote muscle toning. Your unwavering dedication and perseverance have yielded remarkable results. As you reach the culmination of this transformative journey, it is vital to retain the healthy habits you have cultivated and steadfastly pursue your ongoing fitness objectives. Remain steadfast in your efforts, stay motivated, and wholeheartedly embrace the improved, healthier version of yourself that you have become.
