Main lift of the day. Heels down, chest up, sit between the knees.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause for a moment at the bottom, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
dumbbell · quads · also glutes, hamstrings, calves
Superset · back to back, then rest
2
dumbbell bent over row
3 × 10–153 sets
rest 60 s
Superset with the bench press: row, then press, then rest.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
Bend forward at the hips, keeping your back straight and your core engaged.
Let your arms hang straight down towards the floor, with your elbows slightly bent.
Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
dumbbell · upper back · also biceps, forearms
3
dumbbell bench press
3 × 10–153 sets
rest 60 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
dumbbell · pectorals · also triceps, shoulders
4
dumbbell romanian deadlift
3 × 10–123 sets
rest 90 s
Hinge, do not squat. Stop when the hamstrings pull, not when the bar reaches the floor.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
Repeat for the desired number of repetitions.
dumbbell · glutes · also hamstrings, lower back
Superset · back to back, then rest
5
dumbbell standing overhead press
2 × 10–152 sets
rest 60 s
Superset with the pulldown.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
Press the dumbbells upward until your arms are fully extended overhead.
Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
Repeat for the desired number of repetitions.
dumbbell · delts · also triceps, upper back
6
cable lat pulldown full range of motion
2 × 10–152 sets
rest 60 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Sit on the lat pulldown machine with your knees positioned under the pads.
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
Pull the bar down towards your upper chest, squeezing your shoulder blades together.
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
Repeat for the desired number of repetitions.
cable · lats · also biceps, rhomboids, rear deltoids
7
dead bug
3 × 40 s3 holds
rest 45 s
Low back stays pressed into the floor the whole time.
Hold every set in full → add 5 s next time
How to do it
Lie flat on your back with your arms extended towards the ceiling.
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
Engage your core and lower back to press your lower back into the ground.
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
Pause for a moment, then return to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also hip flexors, lower back
8
kettlebell swing
3 × 12–153 sets
rest 45 s
Finisher. Snap the hips; the arms are just ropes.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold the kettlebell with both hands in front of your body, arms extended.
Bend your knees slightly and hinge at the hips, pushing your butt back.
Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
kettlebell · glutes · also hamstrings, core
Tuesday · Cardio & Core
4 exercises · about 45 min ·
1
walking on incline treadmill
30 minabout 5.5 km/h
Steady state. You should be able to talk in full sentences. Raise the incline before the speed.
Add 5 min every two weeks
How to do it
Adjust the incline level on the treadmill to your desired intensity.
Stand on the treadmill with your feet shoulder-width apart.
Start walking at a comfortable pace, ensuring that you maintain proper form.
Engage your core muscles and keep your back straight throughout the exercise.
Continue walking on the incline treadmill for the desired duration of your cardio workout.
Gradually decrease the incline and speed of the treadmill to cool down before stopping.
leverage machine · cardiovascular system · also quadriceps, hamstrings, calves
2
front plank with twist
3 × 30 s3 holds
rest 45 s
Hold every set in full → add 5 s next time
How to do it
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
Engage your core and glutes to maintain a stable position.
Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
Keep your hips and legs stable as you twist.
Hold for a moment, then return to the starting position.
Repeat the twist on the left side.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques, shoulders
3
russian twist
3 × 20climb to 30
rest 45 s
Count both sides as one rep. Slow and controlled.
Every rep → one more next time; at the cap, add a set
How to do it
Sit on the ground with your knees bent and feet flat on the floor.
Lean back slightly while keeping your back straight and your core engaged.
Hold your hands together in front of your chest or hold a weight if desired.
Lift your feet off the ground, balancing on your sit bones.
Twist your torso to the right, bringing your hands or weight towards the right side of your body.
Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques
4
cross body crunch
3 × 15climb to 25
rest 45 s
Every rep → one more next time; at the cap, add a set
How to do it
Lie flat on your back with your knees bent and feet flat on the ground.
Place your hands behind your head with your elbows pointing outwards.
Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
Repeat on the other side, bringing your left elbow towards your right knee.
Repeat for the desired number of repetitions.
body weight · abs · also obliques
Wednesday · Rest
Walk 8 to 10k steps, eat your protein, sleep. Nothing to tick today.
Thursday · Full Body B
8 exercises · about 50 min ·
1
sled 45° leg press
3 × 12–153 sets
rest 90 s
Feet high on the platform shifts work toward glutes and hamstrings.
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the seat and footplate of the sled machine to a comfortable position.
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
Grip the handles on the sides of the seat for stability.
Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
Continue pushing until your legs are almost fully extended, but without locking your knees.
Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
Repeat for the desired number of repetitions.
sled machine · glutes · also quadriceps, hamstrings, calves
Superset · back to back, then rest
2
cable seated row
3 × 10–153 sets
rest 60 s
Superset with push-ups.
Top of the range in every set → add weight, start at the bottom again
How to do it
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
Pull the handles towards your body, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Repeat for the desired number of repetitions.
cable · upper back · also biceps, forearms
3
push-up
3 × 10climb to 20
rest 60 s
Knees or an incline if 10 clean reps is not there yet. At 20 the app adds a set.
Every rep → one more next time; at the cap, add a set
How to do it
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.
body weight · pectorals · also triceps, deltoids, core
4
dumbbell step-up
3 × 12–166–8 per side
rest 75 s
Reps are the total across both legs. Drive through the heel on the box.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
Bring your left foot up onto the bench or step, standing fully upright.
Step back down with your left foot, followed by your right foot, returning to the starting position.
Repeat for the desired number of repetitions, then switch legs.
dumbbell · glutes · also quadriceps, hamstrings, calves
Superset · back to back, then rest
5
dumbbell lateral raise
2 × 12–152 sets
rest 45 s
Superset with hammer curls.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
Keep your back straight and engage your core.
Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.
dumbbell · delts · also traps
6
dumbbell hammer curl
2 × 12–152 sets
rest 45 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand up straight with a dumbbell in each hand, palms facing your torso.
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
dumbbell · biceps · also forearms
7
mountain climber
3 × 40 s3 holds
rest 45 s
Hold every set in full → add 5 s next time
How to do it
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
Continue alternating legs in a running motion, keeping your hips low and your core engaged.
Maintain a steady pace and breathe evenly throughout the exercise.
Repeat for the desired number of repetitions.
body weight · cardiovascular system · also core, shoulders, triceps
8
jump rope
5 × 60 s5 holds
rest 30 s
Finisher. Rest when you trip, then straight back in.
Hold every set in full → add 5 s next time
How to do it
Hold the handles of the jump rope with your hands, palms facing inward.
Stand with your feet shoulder-width apart and knees slightly bent.
Swing the rope over your head and jump over it as it comes towards your feet.
Land softly on the balls of your feet and repeat the jump as the rope comes around again.
Continue jumping for the desired duration or number of repetitions.
rope · cardiovascular system · also calves, quadriceps, hamstrings, glutes
Friday · Rest
Walk 8 to 10k steps, eat your protein, sleep. Nothing to tick today.
Saturday · Full Body C
8 exercises · about 55 min ·
1
barbell full squat
3 × 8–123 sets
2 warm-up sets · rest 120 s
The heaviest work of the week. Two warm-up sets are planned; add a third if the bar feels cold.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, toes slightly turned out.
Hold the barbell across your upper back, resting it on your traps or rear delts.
Engage your core and keep your chest up as you begin to lower your body down.
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
Lower yourself until your thighs are parallel to the ground or slightly below.
Keep your knees in line with your toes and your weight in your heels.
Drive through your heels to stand back up, extending your hips and knees.
Repeat for the desired number of repetitions.
barbell · glutes · also quadriceps, hamstrings, calves, core
Superset · back to back, then rest
2
barbell bench press
3 × 8–123 sets
1 warm-up set · rest 90 s
Superset with the barbell row.
Top of the range in every set → add weight, start at the bottom again
How to do it
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
Lower the barbell slowly towards your chest, keeping your elbows tucked in.
Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position by extending your arms.
Repeat for the desired number of repetitions.
barbell · pectorals · also triceps, shoulders
3
barbell bent over row
3 × 8–123 sets
rest 90 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart and knees slightly bent.
Bend forward at the hips while keeping your back straight and chest up.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
barbell · upper back · also biceps, forearms
4
dumbbell lunge
3 × 12–166–8 per side
rest 75 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Take a step forward with your right foot, lowering your body into a lunge position.
Keep your back straight and your chest up as you lower your body.
Push through your right heel to return to the starting position.
Repeat with your left leg.
Alternate legs for the desired number of repetitions.
dumbbell · glutes · also quadriceps, hamstrings, calves
Superset · back to back, then rest
5
lever leg extension
2 × 12–152 sets
rest 45 s
Superset with leg curls.
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the seat height and backrest of the machine to fit your body.
Sit on the machine with your back against the backrest and your feet on the footpad.
Grasp the handles or sidebars for stability.
Extend your legs forward by straightening your knees, lifting the weight.
Pause for a moment at the top, then slowly lower the weight back to the starting position.
Repeat for the desired number of repetitions.
leverage machine · quads · also hamstrings
6
lever lying leg curl
2 × 12–152 sets
rest 45 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the machine to fit your body and select the desired weight.
Lie face down on the machine with your legs straight and your heels against the padded lever.
Grasp the handles or the sides of the machine for stability.
Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
Hold the contracted position for a brief pause as you squeeze your hamstrings.
Inhale and slowly lower the lever back to the starting position.
Repeat for the desired number of repetitions.
leverage machine · hamstrings · also calves
7
farmers walk
3 × 40 s3 holds
rest 60 s
Heavy enough that the last 10 seconds are a fight for grip.
Hold every set in full → add 5 s next time
How to do it
Stand up straight with a dumbbell in each hand, palms facing your sides.
Keep your back straight and your shoulders back.
Take small, controlled steps forward, maintaining an upright posture.
Continue walking for the desired distance or time.
To finish, stop walking and carefully lower the dumbbells to your sides.
dumbbell · quads · also calves, forearms, core
8
burpee
3 × 10climb to 15
rest 60 s
Finisher. Step back instead of jumping if the knees complain.
Every rep → one more next time; at the cap, add a set
How to do it
Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
Kick your feet back into a push-up position.
Perform a push-up, keeping your body in a straight line.
Jump your feet back into the squat position.
Jump up explosively, reaching your arms overhead.
Land softly and immediately lower back into a squat position to begin the next repetition.
body weight · cardiovascular system · also quadriceps, hamstrings, calves, shoulders, chest
Sunday · Easy Cardio
2 exercises · about 40 min ·
1
walk elliptical cross trainer
35 minabout 6 km/h
Recovery pace. A brisk outdoor walk or a bike ride is a fair swap.
Add 5 min every two weeks
How to do it
Adjust the resistance level and incline of the elliptical machine to your desired settings.
Step onto the pedals of the machine and grip the handles lightly.
Begin by pushing down with your feet and pulling the handles towards your body.
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
Maintain a steady pace and keep your core engaged throughout the exercise.
Continue for the desired duration of your cardio workout.
Gradually decrease the intensity and speed of the machine before stepping off.
elliptical machine · cardiovascular system · also quadriceps, hamstrings, glutes, calves
2
low glute bridge on floor
2 × 15climb to 25
rest 30 s
Optional. Squeeze at the top for a second.
Every rep → one more next time; at the cap, add a set
How to do it
Lie flat on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.
body weight · glutes · also hamstrings, core
How to use this page
Tap a day at the top. Today is picked for you.
Tap a picture to watch the movement.
Tap a numbered box after each set. Ticks stay on this phone for the day and clear themselves tomorrow.
The big orange number is what to do. The green line underneath says when to add weight.
Exercises in an orange frame are a superset: do one, then the other, then rest.
Why the programme looks like this
Fat loss comes from the kitchen, muscle comes from the gym. Aim for a moderate deficit of about 300 to 500 kcal a day and 0.5 to 1 % of body weight lost per week. Faster than that and strength starts to go.
Protein first. Roughly 1.6 to 2.2 g per kg of body weight a day. It is the biggest lever for keeping muscle in a deficit.
Full body three times a week keeps every muscle, in 10 to 15 reps where the joints are happy.
Supersets halve the resting and keep the heart rate up without turning it into a circuit.
Cardio is mostly easy. Two steady sessions plus a short finisher after each lift. Walk 8 to 10k steps on rest days.
Written for someone with normal gym access (dumbbells, a barbell, cables and machines), new to or returning to training, with 45 to 55 minutes per session. General training advice, not medical advice. If you have a condition or an injury, check with a professional first.
The three phases
Weeks 1–4 · Learn and build
Numbers as written. Leave 2 to 3 reps in the tank on the last set.
Cardio at a pace where talking is easy.
Weigh in twice a week, watch the weekly average.
Weeks 5–8 · Density
Cut rests by 15 to 30 s on everything except the barbell squat.
Steady cardio to 40 min; incline up before speed.
Scale stuck for two weeks? Trim 100 to 200 kcal from the day, not the training.
Weeks 9–12 · Push
Add a fourth set to the first exercise of each lifting day.
Swap one easy cardio for intervals: 8 × 1 min hard, 1 min easy.
Week 12 is a deload: two sets of everything, then reassess.
Import into openGym
The file weight-loss-plan.opengym.json next to this page is an openGym plan. In the app, open Plan, choose Import plan and pick it. The five routines arrive with this weekly schedule. Weights are left empty so your first session sets the baseline and the app's progression takes over.