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Weight Loss Program

A complete 4-week plan built for fat loss, energy, consistency, and confidence.

How to use this plan: Complete each week in order. Track your workouts on the Progress page. Exercise videos will be added later.

Week 1: Build the Routine

Get consistent with movement, basic strength, and daily steps.

Day 1 - Full Body Strength

  • Bodyweight squats - 3x12
  • Push-ups or incline push-ups - 3x8
  • Glute bridges - 3x15
  • Plank - 3x20 seconds
  • Walk 20 minutes

Day 2 - Cardio + Core

  • Brisk walk or bike - 25 minutes
  • Mountain climbers - 3x20
  • Dead bugs - 3x10 each side
  • Side plank - 2x15 seconds each side

Day 3 - Lower Body

  • Lunges - 3x10 each leg
  • Step-ups - 3x10 each leg
  • Wall sit - 3x30 seconds
  • Calf raises - 3x15
  • Walk 20 minutes

Day 4 - Recovery

  • Stretch 10 minutes
  • Easy walk 20-30 minutes
  • Hydration goal
  • Protein with each meal

Week 2: Increase the Burn

Add more volume and push the cardio slightly.

Day 1 - Strength Circuit

  • Squats - 4x12
  • Push-ups - 4x8
  • Bent-over rows/backpack rows - 4x12
  • Plank - 4x25 seconds

Day 2 - Intervals

  • Warm up 5 minutes
  • 30 seconds fast / 90 seconds easy x 8
  • Core finisher: crunches 3x15
  • Stretch 5 minutes

Day 3 - Legs + Core

  • Reverse lunges - 4x10
  • Glute bridges - 4x15
  • Step-ups - 3x12
  • Russian twists - 3x20

Day 4 - Walk + Mobility

  • Walk 35 minutes
  • Stretch hips/hamstrings/shoulders
  • Prepare meals for next 2 days

Week 3: Strength & Conditioning

More challenging circuits with better endurance.

Day 1 - Full Body

  • Goblet squat/backpack squat - 4x12
  • Push-ups - 4x10
  • Rows - 4x12
  • Plank - 4x30 seconds

Day 2 - Cardio Sweat

  • Cardio 30 minutes
  • Jumping jacks - 3x30
  • High knees - 3x30 seconds
  • Dead bugs - 3x12 each side

Day 3 - Lower Body Burn

  • Walking lunges - 4x12 each
  • Wall sit - 4x40 seconds
  • Calf raises - 4x20
  • Glute bridge hold - 3x30 seconds

Day 4 - Recovery Check

  • Walk 30 minutes
  • Progress photos
  • Review meals
  • Sleep 7+ hours

Week 4: Finish Strong

Repeat your best effort and set up your next month.

Day 1 - Test Week Strength

  • Squats - 4x15
  • Push-ups - 4x max clean reps
  • Rows - 4x12
  • Plank - 3x max hold

Day 2 - Conditioning

  • Intervals 35 minutes total
  • Core circuit 3 rounds
  • Stretch 10 minutes

Day 3 - Full Body Circuit

  • Lunges - 4x12 each
  • Step-ups - 4x12
  • Push-ups - 4x10
  • Mountain climbers - 4x25

Day 4 - Results Review

  • Walk 30 minutes
  • Record weight/measurements
  • Write 3 wins
  • Choose next goal

Nutrition Guidance

Eat lean protein at every meal, keep carbs around workouts, load plates with vegetables, drink water daily, and avoid skipping meals. Aim for consistent habits instead of crash dieting.

Protein every mealWater dailyTrack progressSleep matters

Exercise Videos

Video demonstrations are coming next. For now, use controlled form, warm up first, and do not push through sharp pain.

Progress Tracking

Use the progress page to record weight, measurements, energy, workouts completed, and weekly wins.

Open Progress Tracker