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Premade Fat Loss Plan

Intermediate Exercise Routines

An exercise routine for fat loss has two components - the weightlifting component, which will help you maintain your lean body mass, and the cardio component, which will help you burn more calories to lose fat faster.

This program is intended for people with at least 6 months experience in the gym.

The weightlifting notation I will be using looks like: Squats 3x6-10. This means you should do 3 sets of 6-10 reps with 45 seconds to 1.5 minutes between sets. If you are learning a new exercise, remember to start with light weights and be extra cautious to have correct form. If you are unsure about correct form, seek the aide of a personal trainer.

Read about sets, reps, specific warmups, and HIIT here. Review and learn how to do exercises by looking at exercise demonstrations.

Remember to increase your weights if you can complete the reps easily (and with proper form). Your last two reps should feel fairly hard, and you should not be able to complete more than 1 extra rep (ie. near failure). Also, when your rep range is decreased (eg. from 8-12 to 6-10) you will want to increase the weight slightly.


Upper/Lower Split

  • In this split, we have two upper and two lower body days rotated over 3 days per week. Low intensity cardio sessions may be added the day after leg day for active recovery eg walking or swimming.
  • Choose 2 of your off days for 45 minutes of moderate intensity cardio
  • I put substitutions in to make it easier to adjust for home workouts. You will ideally have a flat/incline bench, dumbbells, barbells, a squat rack/cage and a swiss ball.
  • Mon/Wed/Fri, Wed/Friday/Sunday, or Tues/Thurs/Saturday
  • Eg. if Monday start:
    Monday - Upper 1; Wed - Lower 1; Friday - Upper 2
    Next monday - Lower 2; Wed - Upper 1 ETC

  • Compound lifts - 3-4 sets of 6-10
    Isolation lifts - 3 sets of 8-12

  • Notation - db = dumbbell; bb = barbell

Upper 1: Vertical Plane Upper Body + Triceps

5 - 15 minutes moderate intensity cardio for general warmup plus specific warmup for lat pulldowns, and shoulder presses.

Pullups (can substitute lat pulldowns, or one arm bent rows)
DB Pullovers
BB Shoulder Press
Arnold Press
Dips or Bench Dips
Tricep Pressdowns (can substitute overhead dumbbell triceps extension)

HIIT or 30 minutes moderate intensity cardio

Lower 1: Quad emphasis lower body + abs

5 - 15 minutes moderate intensity cardio for general warmup plus specific warmup for squats.

Squats
Romanian Deadlifts
DB alternating Reverse Lunges
45 degree donkey calf press (can substitute standing calf raises)
Cable Crunches (can substitute weighted swiss ball crunches)
Jackknife

Upper 2: Horizontal Plane Upper Body + Biceps

5 - 15 minutes moderate intensity cardio for general warmup plus specific warmup for incline barbell press and bent over dumbbell rows.

Incline BB Press
DB Bench Press
Bent Over DB Rows
Bicep Curls
Hammer Curls

HIIT or 30 minutes moderate intensity cardio

Lower 2: Glute/ham emphasis lower body + abs

5 - 15 minutes moderate intensity cardio for general warmup plus specific warmup for deadlifts.

Deadlifts
Sumo Squats
Walking Lunges
Leg Curls (can substitute for glute ham raises or swiss ball hamstring curl)
Standing Calf Raises
Cable Crunches (can substitute for weighted swiss ball crunches)
Weighted Plank


Full Body Split Template

  • This is a Monday/Wednesday/Friday Rotating Split.
  • On Tuesday/Thursday, do HIIT or 45 minutes of moderate intensity cardio.
  • Alternate between workout 1 and workout 2
  • Do 3 sets of 6-10 reps for all exercises.
  • Add 2-3 abdominal exercises of your choice to the end of every workout.

Workout 1

Start with 15 minutes moderate intensity cardio for general warmup, and do specific warmup for exercises 1, 4, and 5.

Quads:
Exercise 1. One of Barbell Squats, Sumo Squats
Exercise 2. One of Split Squats, Reverse Lunges, Weighted Step-ups

Hamstrings:
Exercise 3. One of Romanian Deadlifts, Stiff Legged Deadlifts

Vertical Back/Biceps :
Exercise 4: One of wide grip lat pulldowns, wide grip pullups (3 sets up to failure), cable or db. pullovers

Shoulders
Exercise 5: One of dumbbell shoulder press, barbell shoulder press

Calves:
Exercise 6: Standing Calf raises

Workout 2

Start with 15 minutes moderate intensity cardio for general warmup, and do specific warmup for exercises 1, 3, and 5.

Glutes/Hams:
Exercise 1: One of conventional deadlifts, sumo deadlifts (note, if choosing sumo squats, do not choose sumo deadlifts and vice versa)
Exercise 2: One of leg curls, glute-ham raises

Chest:
Exercise 3: One of bench press, dumbbell bench press
Exercise 4: One of incline bench press, incline dumbbell bench press

Horizontal Back:
Exercise 5. One of pendlay rows, bent over one arm db rows

Calves:
Exercise 6: One of Seated Calf Raises, 45 degree donkey calf raise , donkey calf raises, 45 degree calf press (leg press machine)




 

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