WEIGHT TRAINING PROGRAM THAT CAN BUILD MUSCLE AND BOOST YOUR FAT LOSS.


This is a four day weight workout schedule. Perform this on top of your weekly cardio to help you towards reaching your fat loss goals and to build some muscle.

I recommend starting this if you’ve already had some experience in the gym and familiar with most of the exercises. Ask for some professional advice for help on form.


If you cannot reach the the lower rep ranges, 8 and you get 6 or 7, that’s an indication that the weight maybe too heavy. If you’re reaching the higher rep ranges 12 then that could be a sign to start increasing the weight slightly. You’ll make progress if you apply the proper resistance, it may take a few workouts to adjust the initial weight.

You could stick on this program for 4-8 weeks and then start mixing the exercises, volume, resistance and rest intervals up to avoid plateaus.

Day 1- Upperbody

(60 seconds rest between each exercise)

Barbell rows 3 x 8-12 reps

DB bench press 3 x 8-12 reps

DB single arm rows 3 x 8-12 reps

Barbell shoulder press 3 x 8-12 reps

Dumbbell lateral raise 3 x 8-12 reps

Laying Tricep skull crushers 3 x 8-12 reps

DB hammer curls 3 x 8-12 reps

Day 2- Lower body + abs

(60 seconds rest between each exercise)

Barbell back squat 3 x 5-7 reps

Barbell Glute bridges 3 x 8-12 reps

DB reverse lunges 3 x 8-12 reps

Seated leg extension machine 3 x 8-12 reps

DB calve raise single leg 3 x 8-12 reps

Plank 3 x 30-60 seconds

Leg raise 3 x 10-15

Day 3- Upper Body

(60 seconds rest between each exercise)

Barbell bench press 3 x 5- 7reps

DB bent over rows 3 x 8-12reps

Landmine press 3 x 8 -12 reps each side

Prone fly’s 3 x 12 - 15 reps

Incline push ups 3 x 8 - 12 reps

Bench dips 3 x 10 -15

Barbell curls 3 x 8-12

Day 4- Lower body + Abs

(60 seconds rest between each exercise)

Deadlift 3 x 5-7 reps

Goblet squats 3 x 8 -12 reps

Walking lunge 3 x 8 - 12 reps

Leg curl machine 3 x 8 - 12 reps

Clave raise 3 x 10 -15 reps

Reverse crunch 3 x 10-15 reps

Side plank 3 x 30-40 seconds each side


Click here for an exercise database that includes videos and instructions.