🎯 Program Goal

• Burn body fat
• Maintain lean muscle
• Improve strength & conditioning
• Suitable for beginner to intermediate clients

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🗓️ WEEKLY SPLIT

• Day 1 – Chest + Abs
• Day 2 – Lower Body (Legs)
• Day 3 – Shoulders + Arms
• Day 4 – Back + Core
• Rest Days: Active recovery / walking / yoga

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🔥 DAILY SESSION STRUCTURE (STANDARD)

1. Warm-Up (5–8 mins)
2. Mobility Activation (5 mins)
3. Strength Training (30–40 mins)
4. Fat Loss Finisher (5–10 mins)

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🔥 WARM-UP (ALL DAYS)

• Jumping Jacks – 20 × 3
• Bodyweight Squats – 15 × 2
• Pull-Ups / Assisted – 8–10
• Burpees – 10 × 2

👉 Purpose: Increase heart rate + prepare body

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🧘 MOBILITY (ALL DAYS)

• Shoulder Rotation (PVC/Band) – 20
• Arm Circles – 10 forward/back
• Hip Rotation – 10/side
• 90° Hip Flexion – 6/side
• T-Spine Rotation – 6+6
• Ankle Flexion – 20
• World’s Greatest Stretch – 5+5

👉 Purpose: Injury prevention + better movement

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🟢 DAY 1 – CHEST + ABS

🔹 Strength

• DB Incline Press – 12 × 3
• Incline Machine Press – 12 × 3
• Smith Machine Bench Press – 12 × 3

🔹 Isolation

• Chest Fly (DB or Machine) – 12 × 3
• Cable Fly (Upper to Lower) – 12 × 3
• DB Pullover – 12 × 3

🔹 Core

• Crunches – 20 × 3
• Bent Leg Sit-Ups – 20 × 3
• Plank Hold – 60 sec × 2

🔹 Finisher

• Battle Rope / Burpees – 20 sec × 3

🎯 Purpose:
Build chest + burn fat + strengthen core

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🟠 DAY 2 – LEGS (FAT BURN + STRENGTH)

🔹 Strength

• Sumo Squat (BB/DB) – 12 × 4
• Romanian Deadlift – 12 × 3

🔹 Machine Work

• Leg Extension – 15 × 3
• Leg Curl – 15 × 3
• Hip Abduction – 15 × 3

🔹 Unilateral

• DB Walking Lunges – 12 + 12 × 3

🔹 Finisher

• Jump Squats – 15 × 3
• Treadmill Sprint – 30 sec × 3

🎯 Purpose:
Target glutes & legs (highest calorie burn muscles)

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🔵 DAY 3 – SHOULDERS + ARMS

🔹 Shoulders

• DB Alternating Shoulder Press – 12 × 3
• DB Lateral Raises – 12 × 3
• DB Front Raises – 12 × 3
• Rear Delt Fly – 12 × 3

🔹 Traps

• Barbell Shrugs – 12 × 3

🔹 Arms

• Barbell Curl – 12 → 8 × 4
• Cable Curl – 12 × 3
• DB Hammer Curl – 12 × 3

🔹 Finisher

• Medicine Ball Slams – 15 × 3

🎯 Purpose:
Upper body shaping + metabolic boost

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🟣 DAY 4 – BACK + CORE

🔹 Back

• Pull-Ups – 3 sets
• Wide Grip Lat Pulldown – 15–12 × 4
• V-Grip Pulldown – 12 × 3
• Incline Row – 12 × 3
• DB Row – 12 × 3
• Cable Row – 15 × 3

🔹 Core

• Back Extension – 15 × 3
• DB Side Bend – 20 × 3
• Mountain Climbers – 40 × 3

🔹 Finisher

• Rowing Machine – 1 min × 3

🎯 Purpose:
Improve posture + back strength + core stability