Full Week Workout Plan for Fat Loss (12-Week Gym Plan)
Updated: 14 hours ago
Want to lose fat and still keep your muscle? This full week workout plan for fat loss comes from my Full Week Workout Plan For Fat Loss video on the Buddy Fitness YouTube channel. It is a 12-week program that combines a 4-day upper/lower gym split with 2 cardio days, made for beginners and intermediate lifters.
I am Ravi Kumar Gupta, a certified fitness coach with 12+ years of experience. Below is the full weekly schedule, every exercise in the plan, and the tips that make this program work.
12-Week Fat Loss Program Goals
Fat loss: aim to lose around 10 kg of fat over 12 weeks.
Muscle: maintain, or even gain, lean muscle mass.
Conditioning: get into the best shape you have been in for years.
Workout summary: the main goal is fat loss, the training level is beginner and intermediate, and the plan uses an upper/lower split with cardio. It starts slowly and builds quickly, so stay consistent.
Full Week Workout Schedule for Fat Loss
Monday (Day 1): Upper Body A
Tuesday (Day 2): Lower Body A
Wednesday (Day 3): Cardio
Thursday (Day 4): Upper Body B
Friday (Day 5): Lower Body B
Saturday (Day 6): Cardio
Sunday (Day 7): Rest
Monday: Upper Body Workout A
Incline bench press
One arm dumbbell row
Seated dumbbell press
Pull-ups
Skull crushers
Dumbbell curls
Tuesday: Lower Body Workout A
Squats
Leg curls
Leg extension
Seated calf raises
Plank
Hanging knee raises
Wednesday: Cardio Day
Treadmill (walking, incline walking or jogging)
Skipping rope
Thursday: Upper Body Workout B
Dumbbell bench press
Barbell row
Dumbbell lateral raise
Lat pull down
Rope push down
EZ bar preacher curl
Friday: Lower Body Workout B
Leg press
Deadlift
Dumbbell lunges
Seated calf raises
Crunches
Russian twist
Saturday: Cardio Day
Treadmill
Skipping rope
Skipping rope is one of the best cardio exercises for fat loss. It burns a lot of calories in a short time and you can do it anywhere.
Sunday: Rest Day
Rest and recover. Sleep 7 to 8 hours and keep your daily walking active.
Tips to Get the Best Results
Rep schemes are guidelines. As a general guide, do 3 to 4 sets of 8 to 12 reps for each exercise.
When a weight starts to feel easy for all your sets, add a little more weight.
Use the same weight for all sets of an exercise to keep it simple.
Warm up for 5 to 10 minutes before every session and stretch after.
Fat loss needs a calorie deficit. Pair this plan with a high protein diet, like the Full Day Diet Plan for Weight Loss on our blog.
Frequently Asked Questions
Can I lose 10 kg of fat in 12 weeks with this plan?
Many people can lose around 10 kg in 12 weeks if they follow this workout plan, stay in a daily calorie deficit, eat enough protein and stay consistent. Results depend on your starting weight and diet.
Is this fat loss workout plan good for beginners?
Yes. The plan is made for beginners and intermediate lifters. Beginners should start with lighter weights and focus on correct form for the first few weeks.
How many days a week should I work out for fat loss?
This plan uses 6 days: 4 weight training days with an upper/lower split, 2 cardio days and 1 rest day.
Why lift weights for fat loss instead of only cardio?
Weight training helps you keep or build muscle while you lose fat, so you look toned instead of just smaller. Cardio adds extra calorie burn.
Watch the Full Video
Watch every exercise of this plan in my Full Week Workout Plan For Fat Loss video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=OkZpzKnfIGE
Want a fat loss workout and diet plan made only for your body and goal? See our online training plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
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