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Fat Loss Through Strength Training

By Chris Stone

Experience
Beginner (1-2 years)
Time
64 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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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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


Anterior = Muscles on the front of the body

45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 6 - 10 reps, (rest 120s)
Show Alternative Exercises
Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 - 5 sets, 6 reps, (rest 90s)
Show Alternative Exercises
Incline Dumbbell Press
3 - 5 sets, 6 reps, (rest 90s)
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 - 5 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 - 5 sets, 6 reps, (rest 60s)
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Crunches
3 - 5 sets, 6 reps, (rest 60s)
Use a dumbbell for added resistance
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Posterior

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Posterior = Muscles on the back of the body

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 6 - 10 reps, (rest 120s)
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Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 5 sets, 6 reps, (rest 90s)
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Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3 - 5 sets, 6 reps, (rest 90s)
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Circuit
Kettlebell Swing
3 - 5 sets, 6 reps, (rest 60s)
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Face Pull demonstrationPlay Face Pull demonstration
3 - 5 sets, 6 reps, (rest 60s)
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Bent Over Two-Dumbbell Row
3 - 5 sets, 6 reps, (rest 60s)
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Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
4 sets, 6 - 10 reps, (rest 120s)
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Circuit
Dumbbell Step-Up
3 - 5 sets, 6 reps, (rest 90s)
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Russian Twist
3 - 5 sets, 6 reps, (rest 90s)
Use a weight plate for added resistance
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Circuit
Plank demonstrationPlay Plank demonstration
3A. Plank
3 - 5 sets, 30 - 60s, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3 - 5 sets, 30 - 60s, (rest 60s)
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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
3 - 5 sets, 30 - 60s, (rest 60s)
Using Dumbbells
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Date Created: 11/22/2018, UTC


Last Updated: 9/12/2020, UTC

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