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4-Week Workout Plan for Weight Loss

The document outlines a 4-week progressive workout plan aimed at weight loss, muscle gain, strength, and testosterone boost, with sessions scheduled 5-6 days a week. Each workout includes a 10-minute treadmill warm-up and specific exercises targeting different muscle groups, with a focus on increasing weights weekly. The plan is divided into two phases, with varying intensities and exercise types for each week.

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harix.mirza90
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44 views3 pages

4-Week Workout Plan for Weight Loss

The document outlines a 4-week progressive workout plan aimed at weight loss, muscle gain, strength, and testosterone boost, with sessions scheduled 5-6 days a week. Each workout includes a 10-minute treadmill warm-up and specific exercises targeting different muscle groups, with a focus on increasing weights weekly. The plan is divided into two phases, with varying intensities and exercise types for each week.

Uploaded by

harix.mirza90
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

4-Week Progressive Workout Plan

Goal: Weight Loss, Muscle Gain, Strength, Testosterone Boost


Frequency: 5–6 Days/Week
Includes treadmill + gym equipment
Each session starts with 10 min treadmill warm-up
Rest: 60–90s (compound), 30–60s (isolation)
Progress: Add 5–10% weight weekly if possible

Week 1–2

Monday – Back + Core


 Lat Pulldown – 4x10
 Seated Row Machine – 4x12
 Straight-arm Pulldown – 3x15
 Deadlifts (Machine or Barbell) – 3x8
 Hanging Leg Raises – 3x12
 Plank – 3x30 sec

Tuesday – Chest + HIIT


 Machine Chest Press – 4x10
 Pec Deck (Fly Machine) – 4x12
 Incline Chest Press – 3x10
 Push-ups – 3x failure
 HIIT Treadmill: 20 sec sprint + 40 sec walk x 8

Wednesday – Legs (Strength Focus)


 Leg Press – 4x10
 Hamstring Curl – 4x12
 Leg Extensions – 4x12
 Walking Lunges – 3x12 each leg
 Standing Calf Raises – 3x15

Thursday – Shoulders + Core


 Shoulder Press Machine – 4x10
 Lateral Raises – 3x15
 Rear Delt Fly – 3x15
 Upright Row – 3x10
 Cable Crunch – 3x15
 Russian Twists – 3x20
Friday – Arms + Cardio
 Barbell Curl – 4x10
 Tricep Pushdown – 4x12
 Preacher Curl – 3x12
 Overhead Triceps Extension – 3x12
 Treadmill Steady Walk – 20 mins at incline

Saturday (Optional) – Legs + HIIT


 Goblet Squats – 4x12
 Sled Push or Alternative – 3x10m
 Calf Press on Leg Machine – 3x20
 HIIT Treadmill: 15 sec sprint + 45 sec walk x 8

Week 3–4

Monday – Back + Core (Heavier Lifting)


 Deadlifts – 4x6
 Pull-Ups (or Assisted) – 4x8
 Bent-over Row (Bar or Machine) – 3x10
 Face Pulls – 3x15
 Cable Woodchoppers – 3x20
 Ab Wheel or Crunch Machine – 3x15

Tuesday – Chest + HIIT


 Incline Machine Press – 4x10
 Cable Crossovers – 4x12
 Chest Dips – 3x10
 Decline Press – 3x10
 HIIT Treadmill: 30 sec sprint + 30 sec walk x 10

Wednesday – Legs (Hypertrophy Focus)


 Smith Machine Squats – 4x12
 Romanian Deadlifts – 3x10
 Bulgarian Split Squats – 3x10 each
 Leg Curl Machine – 4x12
 Seated Calf Raises – 3x15

Thursday – Shoulders + Core


 Arnold Press – 4x10
 Cable Lateral Raise – 3x15
 Reverse Pec Deck – 3x15
 Barbell Shrugs – 4x12
 Hanging Knee Raises – 3x12
 Weighted Planks – 3x30 sec

Friday – Arms (Superset Style) + Steady Cardio


 Superset 1: Barbell Curl + Skull Crushers – 4x10
 Superset 2: Dumbbell Hammer Curl + Tricep Dips – 4x12
 Superset 3: Cable Curl + Overhead Cable Extension – 4x15
 Treadmill Incline Walk – 20 mins steady pace

Saturday – Power Legs + Sprint Finish


 Front Squats or Hack Squat Machine – 4x8
 Deadlifts (lighter than Monday) – 3x8
 Leg Press – 4x10
 Sprint Intervals – 10 rounds (20:40)

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