weight training schedule

DAILY FAT LOSS RULES (NON-NEGOTIABLE)

Morning (Before Workout)

• • 5–10 min fasted brisk walk OR jump rope
  • Black coffee (optional) → boosts fat oxidation

After Workout

• • 10–15 min incline walk (fat-burning zone)

Daily Steps

• • 10–12k steps minimum

TRAINING UPGRADE RULES

• • Use supersets (burn more calories)
  • Keep rest shorter (30–60 sec max)
  • Add finishers every session
  • Core = daily + vacuum training

DAY 1 – PUSH (HIGH METABOLIC)

Main Workout (Superset Style)

• • A1. Barbell Bench Press – 4×8
    A2. Push-Ups – 4×12
  • B1. Incline DB Press – 3×10
    B2. Cable Fly – 3×15
  • C1. Shoulder Press – 3×10
    C2. Lateral Raise – 3×15
  • D1. Rope Triceps Extension – 3×12
    D2. Bench Dips – 3×12

Fat-Loss Finisher

• • Battle Rope – 30 sec
  • Burpees – 10 reps → 4 rounds (no long rest)

Core

• • Hanging Leg Raises – 3×15
  • Vacuum – 4×20 sec

DAY 2 – PULL (WAIST TIGHTENING)

Superset Workout

• • A1. Pull-Ups – 4×8
    A2. Dead Hang – 30 sec
  • B1. Barbell Row – 4×8
    B2. Face Pull – 3×15
  • C1. Seated Cable Row – 3×12
    C2. Rear Delt Fly – 3×15
  • D1. EZ Curl – 3×12
    D2. Hammer Curl – 3×12

Fat Burner Circuit

• • Kettlebell Swings × 20
  • Jump Rope × 1 min
  • Mountain Climbers × 30 sec→ 4 rounds

Core

• • Woodchopper – 3×12/side
  • Side Plank – 3×30 sec

DAY 3 – LEGS (MAX FAT BURN DAY)

This is your highest calorie-burning session

Main Workout

• • A1. Back Squat – 4×8
    A2. Jump Squat – 10 reps
  • B1. Romanian Deadlift – 4×8
    B2. Walking Lunges – 3×12/leg
  • C1. Hip Thrust – 3×12
    C2. Leg Curl – 3×12
  • D. Calf Raises – 4×15

HIIT (MANDATORY)

• • Sprint 30 sec
  • Walk 60 sec→ 10–12 rounds

Core

• • Decline Sit-Up – 3×15
  • Plank Reach – 3×30 sec

DAY 4 – UPPER (FAT LOSS PUMP)

Circuit Style (Minimal Rest)

• • Incline DB Press – 12 reps
  • Cable Row – 12 reps
  • Lateral Raise – 15 reps
  • Face Pull – 15 reps
  • Pushdown – 12 reps
  • DB Curl – 12 reps→ 4 rounds continuous

Core Focus

• • Dragon Flag – 3×6
  • Vacuum – 5×20 sec
  • Hanging Knee Raise – 3×15

Finisher

• • Rowing machine / Jump rope – 10 min nonstop

DAY 5 – POSTERIOR + CONDITIONING (SHREDDING DAY)

Main Workout

• • A1. Deadlift – 4×5
    A2. Kettlebell Swing – 20 reps
  • B1. Back Extension – 3×12
    B2. Jump Rope – 1 min
  • C1. Farmer Carry – 4×30 sec
    C2. Burpees – 10 reps

Brutal Finisher

• • Battle Rope – 30 sec
  • Mountain Climbers – 30 sec→ 5 rounds

Core

• • Cable Crunch – 3×15
  • Vacuum – 4×20 sec

ABS & BELLY FAT TRUTH (VERY IMPORTANT)

You CANNOT spot reduce fat. But you CAN:

• • Burn more total calories
  • Tighten waist (vacuum + core)
  • Reveal abs faster

AGGRESSIVE FAT LOSS NUTRITION

Calories

• • Drop slightly lower: 1700–1900 kcal

Protein (CRITICAL)

• • 130–150g daily

Carb Timing (Game Changer)

• • Eat most carbs post-workout
  • Keep dinner low-carb, high-protein

Bangladeshi Smart Setup

• • Rice: 1–1.5 cups max/day
  • Protein:
    
    • Eggs
    • Fish
    • Chicken
    • Add:
    • Lau, spinach, cucumber

EXTRA FAT LOSS BOOSTERS

• • Walk after meals (10 min)
  • Sleep 7–8 hrs (fat loss hormones)
  • Stay slightly hungry (normal in cut)

REALISTIC AGGRESSIVE TIMELINE

• • 2 weeks: Belly tighter
  • 4–6 weeks: Visible upper abs
  • 8 weeks: Sharp definition

COACH WARNING (IMPORTANT)

This plan is aggressive.

If you feel:

• • Low energy
  • Poor recovery
  • Strength dropping fast

Increase calories slightly (+200 kcal)