Weekly Workout Plan: A 4-Day Split for Fat Loss and Muscle
The best workout plan is the one you actually stick to. Four days a week is the sweet spot for most people: enough to build muscle and burn fat, not so much that you quit after a month.
The 4-day split
Day 1 chest & triceps: bench 4x8, incline dumbbell press 3x10, flyes 3x12, cable pushdown 3x12. Day 2 back & biceps: pull-ups or lat pulldown 4x8, rows 4x10, seated row 3x12, curls 3x12. Day 3 legs: squat 4x8, Romanian deadlift 3x10, leg press 3x12, calves 4x15. Day 4 shoulders & abs: overhead press 4x8, lateral raises 4x15, rear delts 3x15 plus an ab session.
Fat-burning work
Cardio doesn't replace lifting. Base everything on resistance training plus 8-10k daily steps, then add 15-20 minutes of moderate cardio after training twice a week. HIIT is optional and useful when time is short, but it's not magic.
Want a plan built for your body?Progressive overload
Every week, add a rep or a little weight on the same lift. Without that progression your body won't change no matter how much you sweat. Log your numbers after every session.
Four months of consistency beats any perfect plan run for two weeks.
How many training days per week?▼
Three to five. Four is the best balance of results and adherence for most people.
Cardio before or after weights?▼
After lifting, so you don't burn your energy before the main work.
Is this plan beginner friendly?▼
Yes — start with light loads and two sets instead of four for the first two weeks, then build up.
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