Plan details
Lose Weight
Rename any workout, change sets and reps, add a demo image link or remove what you don't do.
Phase 1 runs weeks 1–4. Edits apply to every week in it.
Day 1
Lower Body
Legs + Cardio
Goblet Squat
3 × 12–15
Kettlebell Romanian Deadlift
3 × 10–12
Reverse Lunge
3 × 10 per side
Leg Press
3 × 12–15
Hip Abductor
3 × 15–20
Day 2
Upper Body
Back, Shoulders + Core
Lat Pulldown
3 × 10–12
Seated Cable Row
3 × 10–12
Dumbbell Shoulder Press
3 × 10–12
Dumbbell Floor Press
3 × 10–12
Dumbbell Lateral Raise
3 × 12–15
Day 3
Full Body Metabolic
Supersets + Cardio
Dumbbell Squat
3 × 12
Dumbbell Row
3 × 12
Dumbbell Romanian Deadlift
3 × 12
Dumbbell Shoulder Press
3 × 12
Step Ups
3 × 10 per side
Face Pull
3 × 12–15
Day 4
Lower Body
Glutes + Core
Hip Thrust
3 × 10–12
Bulgarian Split Squat
3 × 10 per side
Lying Leg Curl
3 × 12–15
Leg Extension
3 × 12–15
Cable Kickback
3 × 12–15 per side
Day 5
Full Body
Strength + Conditioning
Leg Press
3 × 12
Glute Bridge
3 × 15
Neutral-Grip Lat Pulldown
3 × 12
Incline Dumbbell Press
3 × 12
Dumbbell Lateral Raise
2 × 15