1

Day 1: Upper Body + Cardio

Upper Body Strength:

Push-Ups: 3 sets of 12 reps Dumbbell Rows: 3 sets of 12 reps per arm Dumbbell Bench Press: 3 sets of 12 reps Bicep Curls: 3 sets of 12 reps Tricep Dips: 3 sets of 12 reps Cardio (45 minutes)

Day 2: Lower Body + Cardio

Lower Body Strength:

Squats: 3 sets of 15 reps Lunges: 3 sets of 12 reps per leg Leg Press Machine: 3 sets of 12 reps Calf Raises: 3 sets of 15 reps Cardio (45 minutes)

Day 3: Core + Cardio

Core Strength:

Plank: 3 sets, hold for 1 minute each Russian Twists: 3 sets of 20 reps Bicycle Crunches: 3 sets of 20 reps Cardio (45 minutes)

Day 4: Upper Body + Cardio

Upper Body Strength:

Pull-Ups or Lat Pulldowns: 3 sets of 12 reps Dumbbell Shoulder Press: 3 sets of 12 reps Dumbbell Flyes: 3 sets of 12 reps Hammer Curls: 3 sets of 12 reps Skull Crushers: 3 sets of 12 reps Cardio (45 minutes): Choose a cardio activity you enjoy and maintain a moderate to high intensity.

Day 5: Lower Body + Cardio

Lower Body Strength:

Deadlifts: 3 sets of 12 reps Leg Curls: 3 sets of 12 reps Bulgarian Split Squats: 3 sets of 12 reps per leg Seated Calf Raises: 3 sets of 15 reps Cardio (45 minutes)

Day 6: Core + Cardio

Core Strength:

Hanging Leg Raises: 3 sets of 12 reps Plank Twists: 3 sets of 20 reps (10 per side) Reverse Crunches: 3 sets of 15 reps Cardio (45 minutes)

Day 7: Rest or Light Activity


Is this workout schedule efficient for losing fat and maintaining muscle? My main goal is to lose fat but still maintain my muscle.

2
  • 1
    Can you elaborate on what you are doing for cardio? Training stress is cumulative, and unless you are doing it for something specific, you may not need it. Muscle mass consumes more calories to build and maintain than fat does, so the muscle building alone will reduce fat (But increase weight, as muscle tissue weighs more than the equivalent volume of fat tissue).
    – JohnP
    Oct 4, 2023 at 21:23
  • @JohnP im doing the treadmill for cardio. im doing the cardio to lose the fat.
    – user40119
    Oct 4, 2023 at 21:38

0

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Browse other questions tagged or ask your own question.