🗓️ Weekly Split

• Day 1 – Full Body Conditioning (HIIT + Strength)
• Day 2 – Upper Body + Core
• Day 3 – Lower Body + Conditioning

👉 Ideal days: Mon – Wed – Fri or Tue – Thu – Sat

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🟢 DAY 1 – FULL BODY FAT BURN (METABOLIC)

🔹 Warm-Up (5–8 mins)

• Rowing Machine – 2 mins
• Arm Circles + Hip Rotations
• Bodyweight Squats × 15
• Light KB Swings × 15

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🔹 Main Circuit (4–5 Rounds)

1. Kettlebell Swings – 20
2. Box Step-Ups (Plyo Box) – 15 each leg
3. Dumbbell Thrusters – 15
4. Battle Rope Slams – 20 sec
5. Lat Pulldown – 12–15
6. Jump Squats – 15

👉 Rest: 30–45 sec between rounds

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🎯 Purpose

• Maximum calorie burn
• Full-body activation
• Improves cardio + strength together

💡 This is your signature fat-loss session

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🔵 DAY 2 – UPPER BODY + CORE (TONING + SHAPE)

🔹 Strength Block

1. Chest Press Machine / DB Press – 12–15 × 3
2. Lat Pulldown / Seated Row – 12–15 × 3
3. Shoulder Press – 12 × 3

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🔹 Hypertrophy Block

4. Cable Crossover – 15 × 3
5. Dumbbell Lateral Raise – 12 × 3
6. EZ Bar Bicep Curl – 12 × 3
7. Cable Tricep Pushdown – 12 × 3

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🔹 Core Finisher

• Roman Chair Back Extension – 15 × 3
• Plank – 30–45 sec × 3
• Medicine Ball Slams – 15 × 3

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🎯 Purpose

• Maintain/build muscle (important for fat loss)
• Improve upper body shape
• Boost metabolism

💡 More muscle = better fat burning long-term

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🟠 DAY 3 – LOWER BODY + CONDITIONING (GLUTES + CALORIE BURN)

🔹 Strength Block

1. Barbell Squat (Power Rack) – 12 × 3
2. Leg Press – 15 × 3
3. Romanian Deadlift (Barbell/DB) – 12 × 3

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🔹 Unilateral + Machine Work

4. Walking Lunges (DB) – 12 + 12
5. Leg Curl Machine – 15 × 3
6. Leg Extension – 15 × 3

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🔹 Conditioning Finisher (3 Rounds)

1. Treadmill Sprint / Fast Walk – 30 sec
2. Kettlebell Goblet Squat – 15
3. Lateral Jumps – 10 + 10

👉 Rest: 30 sec

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🎯 Purpose

• Build strong legs (largest calorie-burning muscles)
• Shape glutes (very important for clients)
• Finish with fat-burning conditioning