Workout Plan for Weight Loss — Personalized 4‑Week Plan for $5
Use our free gym workout routine to lose weight as a starting point. But remember: every body is different. For real results, get a custom fat loss workout plan tuned to your age, weight, goal, schedule, experience and health — delivered as a PDF in under 60 seconds.
- Tailored workout plan for weight loss (gym or home)
- Adjusts to days/week and session length
- Accounts for conditions (back/knee issues, diabetes, etc.)
- Beginner‑friendly or advanced — we match your level
What we personalize
- Age, Weight, Height, Gender
- Goal (fat loss, recomposition, etc.)
- Activity level & experience level
- Place to train (gym or home)
- Session length (15–60 min)
- Days per week to train
- Health constraints: high blood pressure, diabetes, asthma, chronic back pain, knee issues, heart disease
Pair your plan with our Macro Calculator — training + calories is how weight loss actually happens.
Free example: monthly gym routine for weight loss
Use this as a baseline. A tailored plan will reorder days, swap exercises, adjust volume/intensity, and match your schedule and health.
Week 1
| Day | Focus | Main work | Accessories | Cardio/Steps |
|---|---|---|---|---|
| Mon | Lower | Back Squat 3×8 (RPE7), RDL 3×10 | Leg Press 3×12, Plank 3×45s | Incline walk 15 min |
| Tue | Upper Push | Bench Press 3×8, DB Shoulder Press 3×10 | Cable Fly 3×12, Hanging Knee Raise 3×12 | Bike easy 10–15 min |
| Wed | Active | — | Mobility 15–20 min | 8–10k steps |
| Thu | Upper Pull | Lat Pulldown 3×10, Chest‑supported Row 3×10 | Face Pull 3×15, Back Extensions 3×12 | Row 12 min |
| Fri | Full‑Body Circuit | Leg Press → Push‑ups → Seated Row → DB RDL (3 rounds, 45s each) | Side Plank 3×30s/side | Cool‑down 5–8 min |
| Sat | Optional HIIT | Bike 6×30s hard / 90s easy | — | 7–9k steps |
| Sun | Rest | — | Light stretch | 6–8k steps |
Week 2 — +2.5–5% load or +1 rep
| Day | Focus | Main work | Accessories | Cardio/Steps |
|---|---|---|---|---|
| Mon | Lower | Back Squat 4×6 (RPE7.5), RDL 3×8 | Walking Lunge 3×10/leg, Cable Crunch 3×12 | Incline walk 18 min |
| Tue | Upper Push | Bench Press 4×6, DB Shoulder Press 3×8 | Dip or Assisted Dip 3×8–10 | Bike 12–15 min |
| Wed | Active | — | Mobility 20 min | 9–11k steps |
| Thu | Upper Pull | Pull‑ups (assisted) 4×6–8, Seated Row 3×10 | Rear Delt Fly 3×15, Hip Thrust 3×10 | Row 14 min |
| Fri | Full‑Body Circuit | Goblet Squat → Push‑ups → Lat Pulldown → DB Hip Hinge (4 rounds, 45s) | Dead Bug 3×10/side | Cool‑down 8 min |
| Sat | HIIT | Bike 8×30s hard / 90s easy | — | 8–10k steps |
| Sun | Rest | — | Light stretch | 6–8k steps |
Week 3 — volume bump
| Day | Focus | Main work | Accessories | Cardio/Steps |
|---|---|---|---|---|
| Mon | Lower | Front Squat 4×8 (RPE7), RDL 4×8 | Leg Curl 3×12, Plank 3×60s | Incline walk 20 min |
| Tue | Upper Push | Dumbbell Bench 4×8–10, Arnold Press 3×10 | Triceps Rope 3×12, Cable Fly 3×12 | Bike 15–18 min |
| Wed | Active | — | Mobility 20–25 min | 10–12k steps |
| Thu | Upper Pull | Lat Pulldown 4×8, T‑Bar Row 4×8 | Face Pull 3×15, Back Extensions 3×15 | Row 16 min |
| Fri | Metcon | AMRAP 12′: KB Swing 12, Box Step‑up 10/leg, Push‑ups 10 | Side Plank 3×35s/side | Cool‑down 8–10 min |
| Sat | HIIT | Rower 10×30s hard / 90s easy | — | 8–10k steps |
| Sun | Rest | — | Light stretch | 6–8k steps |
Week 4 — deload/intensity focus
| Day | Focus | Main work | Accessories | Cardio/Steps |
|---|---|---|---|---|
| Mon | Lower (lighter) | Back Squat 3×6 (RPE6.5), RDL 3×8 | Leg Press 2×12, Plank 2×45s | Incline walk 15–18 min |
| Tue | Upper Push (lighter) | Bench Press 3×6, DB Shoulder Press 2×8 | Cable Fly 2×12 | Bike 10–12 min |
| Wed | Active | — | Mobility 20 min | 9–11k steps |
| Thu | Upper Pull (lighter) | Lat Pulldown 3×8, Seated Row 3×8 | Face Pull 2×15 | Row 12–14 min |
| Fri | Full‑Body Circuit (short) | 3 rounds: Goblet Squat, Push‑ups, Seated Row, DB RDL (40s/20s) | Dead Bug 2×10/side | Cool‑down 6–8 min |
| Sat | Optional HIIT | Bike 6×20s / 100s easy | — | 7–9k steps |
| Sun | Rest | — | Light stretch | 6–8k steps |
Warm‑up 8–10 minutes before lifting; keep most sets 2–3 reps from failure (RPE 7–8). Track your weights and add small progress weekly.
Why a personalized plan for weight loss beats generic templates
You can Google a “workout plan for weight loss,” download a “free 12-week shred,” or even copy a celebrity split. Many of those programs contain good ideas — but they were not built for you. A great weight loss training program must match your body, schedule, equipment, and recovery. That’s the difference between something you try for a week and something you can follow for a month (and see results).
What generic internet plans get right
- They usually include compound lifts, some cardio, and a calorie deficit.
- They promote progressive overload and a consistent gym routine for weight loss.
- They can be a fine free gym workout plan for weight loss if you’re already similar to the person it was written for.
…and what they miss for you
Real-world adherence depends on context. Current research for weight loss shows that results come from aligning training stress with recovery capacity and maintaining a sustainable calorie deficit — not from copying a random “workout routine to lose weight.” Generic plans fail because they ignore the variables that actually govern progress:
- Age & sex: volume and recovery differ for a 22-year-old male vs a 48-year-old female.
- Body size: your weight & height change loading prescriptions and cardio dose.
- Goal nuance: pure fat loss vs recomposition require different set/rep targets and cardio placement.
- Activity baseline: a bike courier (20k steps/day) needs less added cardio than an office worker (3k steps/day).
- Experience level: beginners respond to fewer hard sets; intermediates often need more structure and periodization.
- Equipment / place: home vs gym dictates exercise swaps that keep stimulus high while protecting joints.
- Session length & days/week: 15–30 minutes × 3 days is programmed very differently than 60 minutes × 5 days.
- Health constraints: knee or back issues, high blood pressure, diabetes, asthma, or heart disease require exercise selection and intensity caps that templates rarely include.
- Stress, sleep, recovery: the right plan adapts load when life gets hectic so you don’t burn out.
Three quick scenarios (why “one size fits all” fails)
- 35-year-old office worker, 95 kg, beginner: Needs 3–4 full-body sessions (45–60 min), machine-biased leg work to learn patterns, step goal 8–10k, and moderate intervals. A high-volume bodybuilding split from the internet is overkill.
- 28-year-old courier, 60 kg, very active: Already at 15–20k steps/day. Needs less extra cardio, more protein, and a strength emphasis to preserve muscle; generic “fat-burning cardio every day” would just increase fatigue.
- 52-year-old with knee pain: Prioritizes hip-dominant hinges, leg presses, sled drags, and cycling over deep squats/jumps. Internet HIIT circuits with box jumps? Wrong stimulus, high risk.
How our $5 plan personalizes your results
MyFitTrainingPlan builds a customized fat loss workout plan from 11 inputs (age, weight, height, gender, goal, activity level, experience level, place to train, session length, days/week, health issues). Under 60 seconds you receive a PDF that:
- Chooses the right split (full-body, upper/lower, PPL) for your schedule and recovery.
- Sets weekly volume (8–16 hard sets per muscle) and intensity (mostly 6–12 reps, RPE 7–8) based on your level.
- Swaps exercises to match your equipment and protect joints while keeping the same movement pattern stimulus.
- Allocates cardio by your baseline steps and goal (LISS, incline walking, rower, or short HIIT blocks).
- Constrains session time (15–60 min) with supersets, circuits, or top-set + back-off structures to stay on schedule.
- Periodizes 4 weeks with gradual progression and a deload/intensity focus in Week 4 to keep momentum.
- Pairs training with nutrition — your plan links to our Macro Calculator so your calorie target matches training load.
Evidence-based principles
- Best workout routine to lose weight: 3–5 strength days + 1–2 cardio/HIIT + 8–12k steps + sustained calorie deficit.
- Muscle retention during a cut: mostly 6–12 reps, 1–3 reps in reserve, progress small loads weekly.
- Cardio that fits life wins: 2–4× LISS (20–30 min) or 1–2× HIIT (6–10 intervals) layered over steps.
- Protein matters: ~1.6–2.2 g/kg/day supports satiety and lean mass in a deficit.
Why this outperforms “famous” templates
Arnold’s high-volume bodybuilding routine works for… Arnold. A random “plan for weight loss” might work for the writer’s favorite client. Your plan must fit your constraints, or you’ll skip sessions, accumulate aches, and stall. Personalization turns a good template into a plan you can actually follow — which is why tailored programs consistently beat generic ones.
Quick start
- Best workout routine to lose weight?
3–5 strength days + 1–2 cardio/HIIT + 8–12k steps + calorie deficit. - How many sets/reps?
Mostly 6–12 reps, 8–16 hard sets per muscle weekly. - How fast will I get my plan?
Under 60 seconds after payment — instant PDF download.
Always consult your physician before starting a new exercise program, especially if you have existing medical conditions.
How it works
- Go to the page
- Answer 11 questions about you and your goal
- Pay $5 (one‑time)
- Download your personalized 4‑week PDF
- Use the Macro Calculator to set calories and macros