The Smarter Plan For Weight Loss is a Personal One
Below is a great, effective gym routine for weight loss. But for results that last, you need a plan built for your body and your life. No apps, no subscriptions. Just results.
Get My Personalized PDF Plan For $5A Proven Starting Point: Your 4-Week Fat Loss Workout Plan
This weight loss training program is effective and balanced. Use it to kickstart your journey. But remember, training is only half the battle. Your diet is critical. Calculate your personal needs with our Free Macro Calculator to fuel your success.
| Week | Day 1: Full Body A | Day 3: Cardio & Core | Day 5: Full Body B | Day 6: HIIT & Stretch |
|---|---|---|---|---|
| 1 | Barbell Squats: 3x10-12 Dumbbell Bench Press: 3x10-12 Lat Pulldowns: 3x10-12 Leg Press: 3x12-15 Plank: 3x Max Hold |
30 min Treadmill (2 min run, 2 min walk) | Dumbbell RDLs: 3x10-12 Overhead Press: 3x10-12 Bent-Over Rows: 3x10-12 Walking Lunges: 3x10/leg Side Plank: 3x30s/side |
15 min Bike Sprints (30s sprint, 60s rest) |
| 2 | Increase weight, 3x8-10 reps | 35 min Elliptical (steady pace) | Increase weight, 3x8-10 reps | 16 min Rower (40s work, 80s rest) |
| 3 | Increase sets, 4x8-10 reps | 40 min Incline Walk | Increase sets, 4x8-10 reps | 20 min Burpees/Jumping Rope circuits |
| 4 | Increase weight, 4x6-8 reps | 45 min Any Cardio Machine | Increase weight, 4x6-8 reps | 20 min Treadmill Sprints (30s sprint, 90s walk) |
Generic Plans Give Generic Results. Be Specific.
The plan above is solid. But will it work perfectly for YOU?
One-Time Payment. No Subscriptions. Ever.
Get a 4-week workout routine to lose weight that includes personalized calorie targets and is built from the ground up based on YOUR data.
Your plan is tailored to your unique profile:
Your Body
Age, Weight, Height, Gender
Your Goals
Primary Goal, Activity Level, Experience
Your Life
Gym or Home, Session Length, Days Per Week
Your Health
We adapt for chronic pain, heart conditions, diabetes, and more.
✔️ One-Time Fee
Pay once, own the plan forever.
✔️ Simple PDF
Use on any device or print it. No apps needed.
✔️ Truly Custom
Made for your body, goals, and schedule.
Your Questions Answered
Why is a personalized weight loss training program better?
A personalized plan considers your unique body, lifestyle, and goals. It adapts to your age, experience level, available time, and health conditions (like knee issues or high blood pressure), making it significantly more effective and safer than a generic workout plan for weight loss.
Is this a monthly subscription?
No! This is a one-time payment of $5. You get your complete 4-week personalized plan with no hidden fees or recurring charges. We believe in simplicity and transparency.
What format does the plan come in?
You receive your unique workout routine to lose weight in a convenient PDF file. You can easily read it on your phone, tablet, or computer. You can also print it out. No apps to install, no accounts to manage.
Does the plan include diet advice?
Yes. Along with your workout schedule, your personalized PDF will include your calculated daily calorie target needed to achieve your weight loss goal. For a detailed macro breakdown, we recommend using the free Macro Calculator on our site.