Free Workout Plan - Male - Over 21 - Fat Loss
Day 1: Upper Body A + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Superset: Barbell Bench Press/Push Ups | 3 | 10/10-20 |
| Rest-Pause: Machine Rows | 4 | 10 w/30 seconds rest between sets |
| Superset: Seated Dumbbell Overhead Press/Lateral Raise | 3 | 10/10 |
| Rest-Pause: Cable Triceps Extensions | 4 | 10 w/20 seconds rest between sets |
| Superset: EZ Bar Curls/Reverse Grip Lat Pulldown | 3 | 10/10 |
Day 2: Lower Body A + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Superset: Barbell Front Squats/Bodyweight Lunges | 3 | 10/10 |
| Rest-Pause: Leg Curls | 4 | 10 w/30 seconds rest between sets |
| Superset: Leg Extensions/Goblet Squats | 3 | 10/10 |
| Rest-Pause: Standing Calf Machine | 4 | 10 w/20 seconds rest between sets |
| Superset: Ab Wheel Rollouts/Plank | 3 | 10/Hold Planks for 30 seconds |
Day 3: Off
*Cardio can be performed on days off or first thing in the morning.
Day 4: Upper Body B + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Rest-Pause: Dumbbell Bench Press | 4 | 10 w/30 seconds rest between sets |
| Superset: Lat Pull Downs/Two Arm Dumbbell Rows | 3 | 10/10 |
| Rest-Pause: Dips | 4 | 10 w/30 seconds rest between sets |
| Superset: Skullcrushers/Diamond Push Ups | 3 | 10/10-20 |
| Rest-Pause: Cable Curls | 3 | 10 w/20 seconds rest between sets |
Day 5: Lower Body B + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Rest-Pause: Leg Press | 4 | 10 w/30 seconds rest between sets |
| Superset: Dumbbell Romanian Deadlifts/Burpees | 3 | 10/10 |
| Rest-Pause: Hack Squats | 4 | 10 w/30 seconds rest between sets |
| Superset: Seated Calf Raise/Bodyweight Calf Raise | 3 | 10/20 |
| Rest-Pause: Decline Bench Sit-Ups | 4 | 20 w/20 seconds rest between sets |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.
Exercise Form
Make sure to perform only quality reps. If your exercise form starts to break down, end the set to reduce the chance of injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
Cardio
The combination of resistance training and cardio is optimal for both fat loss, and for forging a muscular physique. Cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.
“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
To lose weight you’ll need to be in a calorie deficit. A simple and fast way to calculate your daily caloric intake requirements is to determine your TDEE, or total daily energy expenditure, and subtract 500 calories.
Click here to calculate your TDEE.
To maximize body composition, it is best to lose 1.5 to 2 pounds of weight per week. If you are losing weight more rapidly than this, add 200-300 calories to your daily intake level. If you are not losing little to no weight each week, remove 200-300 calories from your daily intake level.
Special Notes
Weight loss during the first two weeks of a diet can be unusually elevated. This is primarily due to water loss from reduced carbohydrate intake, sodium intake, etc. Don’t make adjustments to your daily caloric intake until at least week 2 or 3.
Ignore the weight loss during week 1. Look for 1.5 to 2 pounds lost during weeks 2 and 3, and make adjustments as needed.
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