Fat Loss Weekly Workout Plan (Push / Pull / Legs)
Weekly Schedule
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps, Posture)
Wednesday: Active Recovery (Walk, yoga, light cardio)
Thursday: Legs + Glutes
Friday: Full Body HIIT or Push
Saturday: Optional Cardio or Rest
Sunday: Rest or Light Walk
Push Day
- Dumbbell Bench Press - 3x10-12
- Overhead Shoulder Press - 3x10
- Incline DB Press - 3x12
- Arnold Press - 3x10-12
- Triceps Dips or Pushdowns - 3x12-15 (superset with Lateral Raises)
- Lateral Raises - 3x15
- Plank with Shoulder Taps - 3x30 sec
Pull Day
- Deadlifts - 1x5 heavy + 4 warmups
- Chest Supported Row - 3x10-12
- DB Pullovers - 3x12-15
- DB High Pulls - 3x12
- Superset: Bicep Chin Curls + Overhead Triceps Extensions - 3x12-15 each
- Angels & Devils - 3x20
Legs + Glutes Day
- Barbell Hip Thrusts - 3x10-12
- Goblet Squats - 3x12-15
- Romanian Deadlifts - 3x10
- Walking Lunges - 3x20 steps
Fat Loss Weekly Workout Plan (Push / Pull / Legs)
- Step Ups with DBs - 3x12/leg
- Glute Bridges or Kickbacks - 3x15
Optional HIIT / Full Body Circuit
- Jump Squats
- Pushups
- DB Snatches
- Mountain Climbers
- Russian Twists
- Repeat for 3-4 rounds (30s work / 15s rest)