Free personalized workout plan

Fat Loss Through Strength Training

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

64 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

A 4-week Fat Loss Resistance Training Program.The focus is on big compound movements, supersets and trisets to help build strength and efficiently burn calories to cause fat reduction!

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

64 minutes

Genders

Female, Male

Days per week

3 days

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

A 4-week Fat Loss Resistance Training Program.The focus is on big compound movements, supersets and trisets to help build strength and efficiently burn calories to cause fat reduction!

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Anterior

Day 2: Posterior

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Repeat Weeks 1-4

Anterior = Muscles on the front of the body

ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press4 sets6 - 10 reps120s
2A. Goblet Squat
Goblet Squat
3 - 5 sets6 reps90s
2B. Incline Dumbbell Press
Incline Dumbbell Press
3 - 5 sets6 reps90s
3A. Walking Dumbbell Lunge3 - 5 sets6 reps60s
3B. Standing Dumbbell Press3 - 5 sets6 reps60s
3C. Crunches
Crunches
3 - 5 sets6 reps60s
Use a dumbbell for added resistance

Posterior

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Posterior = Muscles on the back of the body

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets6 - 10 reps120s
2A. Lat Pulldown3 - 5 sets6 reps90s
2B. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 - 5 sets6 reps90s
3A. Kettlebell Swing
Kettlebell Swing
3 - 5 sets6 reps60s
3B. Face Pull
Face Pull
3 - 5 sets6 reps60s
3C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 - 5 sets6 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Clean and Press
Dumbbell Clean and Press
4 sets6 - 10 reps120s
2A. Dumbbell Step-Up
Dumbbell Step-Up
3 - 5 sets6 reps90s
2B. Russian Twist
Russian Twist
3 - 5 sets6 reps90s
Use a weight plate for added resistance
3A. Plank3 - 5 sets30 - 60s60s
3B. Suitcase Dumbbell Carry3 - 5 sets30 - 60s60s
3C. Barbell Overhead Squat3 - 5 sets30 - 60s60s
Using Dumbbells

Date Created: 11/22/18, 2:11 PM


Last Updated: 9/12/20, 9:38 PM

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