6 Week Fat Loss Program*
General
Beginner
Machine strength
Plan Details
The 6 Week Fat Loss Program* routine by rgearl is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Who is this program for? This program focuses on doing cardio in each workout while maintaining strength with compound exercises. We're not going to pretend that this program is magic, you're still going to have to watch your diet for the most effective way to reach your goals! Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Chest and Triceps
Est. 73 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Recumbent Bike
1 Set
Wed
Back and Biceps
Est. 51 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Fri
Legs
Est. 67 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Step Machine
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Any
Light Cardio
Est. 47 min
1 exercise
Walking
1 Set
