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Beginner Gym Plan for Fat Loss & Muscle Gain

The document outlines a beginner gym plan focused on fat loss and muscle gain, featuring a four-day training schedule that targets different muscle groups each day. It includes specific exercises, sets, and reps, along with a simple diet plan and optional supplements. The expected progress is detailed over a 12-week period, emphasizing the importance of consistency in workouts and diet for achieving a lean muscular body.

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19 views3 pages

Beginner Gym Plan for Fat Loss & Muscle Gain

The document outlines a beginner gym plan focused on fat loss and muscle gain, featuring a four-day training schedule that targets different muscle groups each day. It includes specific exercises, sets, and reps, along with a simple diet plan and optional supplements. The expected progress is detailed over a 12-week period, emphasizing the importance of consistency in workouts and diet for achieving a lean muscular body.

Uploaded by

sarraswork
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■ GYM PLAN FOR FAT LOSS + MUSCLE GAIN (Beginner) ■

■ Weekly Training Schedule (4 Days):


- Monday: Chest + Triceps
- Tuesday: Back + Biceps
- Thursday: Legs + Shoulders
- Saturday: Full Body + Abs

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■■ TRAINING RULES:
- 8–12 reps per set (last 2 reps should feel hard)
- 60–90 sec rest
- Slow controlled movements

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DAY 1 — CHEST + TRICEPS


• DB Bench Press — 3×10
• Incline Bench Press — 3×10
• Chest Fly DB/Cable — 2×12
• Push-ups — 2×Max
• Tricep Rope Pushdown — 3×12
• Bench Dips — 2×10

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DAY 2 — BACK + BICEPS


• Lat Pulldown — 3×10
• Seated Cable Row — 3×10
• DB Row — 2×12
• Deadlift (light) — 2×8
• Bicep Curl — 3×12
• Hammer Curl — 2×10

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DAY 3 — LEGS + SHOULDERS


• Squats — 3×12
• Leg Press — 2×12
• Lunges — 2×12
• Romanian Deadlift — 2×10
• Shoulder DB Press — 3×10
• Lateral Raise — 2×12
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DAY 4 — FULL BODY + ABS


• Burpees — 2×10
• KB/DB Swings — 2×15
• Farmer Walk — 2 sets
• Plank — 2×30–45s
• Mountain Climbers — 2×30s

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■ CARDIO:
10–12 min incline treadmill walk after workout.

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■ DIET PLAN (Simple):


POST WORKOUT:
✓ 2 Eggs + Banana OR Whey Protein + Banana

LUNCH:
✓ 2 Roti / 1 Bowl Rice
✓ Paneer / Chicken / Dal
✓ Salad

EVENING:
✓ Chana / Peanuts / Curd / Fruit

DINNER (Light):
✓ Paneer or Eggs + Veggies

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■ SUPPLEMENTS (Optional):
• Whey Protein — Day 1
• Creatine 3–5g — Week 2
• Omega 3 — Optional

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■ EXPECTED PROGRESS:
• Week 1–2: Energy + Face Slim
• Week 3–4: Visible muscle activation
• Week 6–8: Shape + Fat loss visible
• Week 12: Transformation
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RULE:
■ Moderate Food + Consistent Workout = Lean Muscular Body ✔■

Stay consistent. The body will follow. ■■

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