Goal program
Fat Loss + Muscle
Upper/lower split with incline walks
- 4 days a week
- 12 weeks
- Beginner
- For men
- Gym
About this program
The belly goes in the kitchen, not with ab exercises. The formula: 4 strength sessions a week, 9–10k steps a day, a calorie deficit with plenty of protein, and 7+ hours of sleep.
Who it’s for
- New to training, or coming back after a break.
- Written with men in mind; anyone can follow it.
- A gym with machines, cables and free weights.
- 4 sessions a week, about 55 minutes each.
- 9–10k steps a day on top of the workouts.
The week
Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.
Monday Lower A: Legs & core
Quads · glutes · core · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet SquatStart: 35–45 lb dumbbell | 3 × 8–10 | 90 s |
| Leg Press | 3 × 10–12 | 90 s |
| Lying Leg Curl | 3 × 10–12 | 60 s |
| Reverse Lunge | 3 × 8 per leg | 60 s |
| Forearm Plank | 3 × 30–45 s | 45 s |
Cardio after: Incline Treadmill Walk, 15 min · 10–12% · 3 mph. Start with 15 minutes at 10% and 3.0 mph. Add 2–3 minutes every week; by week 8 you will be at 25–30 minutes.
Tuesday Upper A: Chest, back, shoulders
Chest · back · shoulders · arms · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell Bench Press | 3 × 8–10 | 90 s |
| Lat Pulldown | 3 × 10–12 | 90 s |
| Seated Dumbbell Shoulder Press | 3 × 8–10 | 90 s |
| Seated Cable Row | 3 × 10–12 | 75 s |
| A1 Rope Triceps Pushdown | 3 × 12–15 | — |
| A2 Dumbbell Biceps Curl | 3 × 10–12 | 60 s |
Cardio after: Stationary Bike, 10 min · 30/60 s. Intervals: 30 seconds fast, 60 seconds easy, 6–7 rounds.
Thursday Lower B: Hamstrings & glutes
Hamstrings · glutes · abs · grip · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian DeadliftStart with the empty 45 lb bar | 3 × 8–10 | 2 min |
| Barbell Hip Thrust | 3 × 10–12 | 90 s |
| Leg Extension | 3 × 12–15 | 60 s |
| Cable Crunch | 3 × 12–15 | 60 s |
| Farmer's Walk40–60 lb dumbbell in each hand | 3 × 40 steps | 60 s |
Cardio after: Incline Treadmill Walk, 15–20 min · 10–12%. The best cardio for a heavier body: burns a lot and is easy on the knees.
Saturday Upper B: Back, shoulders, arms
Back · shoulders · posture · arms · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline Dumbbell Press | 3 × 8–10 | 90 s |
| Assisted Pull-UpUse enough counterweight for 8 clean reps | 3 × 6–10 | 90 s |
| One-Arm Dumbbell Row | 3 × 10 per arm | 60 s |
| A1 Lateral Raise | 3 × 12–15 | — |
| A2 Face Pull | 3 × 15 | 60 s |
| Hammer Curl | 3 × 12 | 60 s |
Cardio after: Stationary Bike, 12 min · steady. Steady pace: you can talk, but not sing.
How to progress
- Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
- Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
- Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.
Food
Eat enough protein every day and match your calories to your goal: a small deficit to lose fat, maintenance or a small surplus to build muscle.
Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.
Similar programs
-
Movie-star plan
Action HeroBig shoulders, chest and arms on a lean body5 days/wk · 12 wks · Intermediate · Men -
Movie-star plan
Lean & ShreddedShredded for a role: circuits and daily cardio5 days/wk · 8 wks · Intermediate · Everyone -
Model plan
Cover ModelLean and defined: abs, shoulders and arms5 days/wk · 8 wks · Intermediate · Men -
Chest Like ArmorChest twice a week from every angle, with nearly as much back work.4 days/wk · 12 wks · Intermediate · Men