This weight loss workout routine focuses on 4 days of working out a week, doing 12,000 steps a day and combines both strength and hypertrophy training to maximize muscle growth and boost metabolism. We have structured a 7-day program that alternates between lower body and upper body exercises, focusing on a variety of movements to target different muscle groups. The plan includes three rest days to promote your muscle recovery.
Diet – Kept Simple
We will keep the diet part of this guide simple because we expand on diets in many of our other posts on Thriverous.com. Simply work out your calories by inputting your personal weight, height, age, gender and BMR into the calculator and it will tell you how many calories your body needs per day. Click advanced and it will tell you your Total Energy Expenditure. Take 500 calories off that and that’s how many you will eat every day to lose 1 – 2 lbs of fat a week. Use apps like Myfitnesspal to track your daily calories.
Harris Benedict Equation Calculator:
https://www.omnicalculator.com/health/bmr-harris-benedict-equation
Cardio – Walking 10,000 – 12,000 Steps
Walking 12,000 everyday consistently can be a convenient and accessible way to promote weight loss. This low-impact exercise burns calories, boosts metabolism, and reduces stress, creating a calorie deficit and aiding in weight loss. Instead of driving everywhere consider walking, if it means you get there slower but get your required steps in then that’s perfect because its becoming part of your routine. The best way to incorporate walking into your life is setting a place you need to walk to every day and walking there everyday, having a destination helps to take your mind off the activity itself.
Is Walking not intense enough for you? Start wearing a Weighted Vest. Walking 12,000 steps a day with a weighted vest provides multiple health and fitness benefits. The added resistance from the vest increases the intensity of the activity, promoting muscular strength and endurance. This makes you walk at a heightened intensity which in turn elevates the heart rate, resulting in higher calorie expenditure and more effective weight loss results.
Weighted Vest
Check out these awesome Weighted Vests on Amazong If you want to make this even harder you can add a weighted vest to burn more calories and make you lose weight that much faster: Weighted Vest.
Hypertrophy and Strength Training Explained
During hypertrophy weeks, the weight amount we train with is reduced by 20%, focusing on higher repetitions to promote muscle growth. Using this approach will allow for better muscle recovery and reduces the risk of injury, do note this is still very tough. Conversely, on strength weeks, we go ahead and increase our weight amounts by 20%, targeting lower repetitions to enhance muscle strength and power. By alternating between these two different training approaches, you gain strength and maximise muscle growth.
Day 1: Lower Body Focus One
- Squat (Barbell) or Split Squats
Strength Week: 3-5 Sets of 4-6 Reps.
Hypertrophy Week: 3-5 sets of 7-10 Reps. - Romanian Deadlift
Strength Week: 3 Sets of 8-10 Reps.
Hypertrophy Week: 3 Sets of 10-15 Reps. - Standing Calf Raise
Strength Week: 3 Sets of 5-6 Reps..
Hypertrophy Week: 3 Sets of 8-10 Reps. - Seated Hamstring Curl
Strength Week: 3 Sets of 5-6 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps. - Seated Leg Extensions
Strength Week: 3 Sets of 5-6 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps. - Seated Hip Adductor Machine
Strength Week: 2 Sets of 10-12 Reps
Hypertrophy Week: 2 Sets of 15-20 Reps - Ab Exercise (Machine or Crunches)
Strength Week: 2-3 Sets of 8-10 Reps.
Hypertrophy Week: 2-3 Sets of 12-15 Reps.
Cardio: Do 100 – 200 calories on any cardio machine in the gym. Focus on low intensity, the training program is already intense enough. Don’t worry about the intensity of the cardio, just simply getting the calories burnt is the number one goal. Use either a smart watch or the machine’s built in calorie counter to gauge how much you burn.
Day one we will start with lower body exercises that alternate between strength and hypertrophy weeks. This approach maximizes muscle growth and keeps your body challenged. By targeting these muscle groups and switching between strength and hypertrophy, you’ll boost your metabolism, making weight loss more attainable.
Day 2: Upper Body Focus One
- Incline Press (Dumbbell or Barbell)
Strength Week: 3 Sets of 6-8 Reps..
Hypertrophy Week: 3 Sets of 10-12 Reps. - Weighted Pull Ups / Pull Downs
Strength Week: 3 Sets of 8-10 Reps.
Hypertrophy Week: 3 Sets of 10-15 Reps. - Flat Chest Benchpress
Strength Week: 3-4 Sets of 4-6 Reps.
Hypertrophy Week: 3-4 sets of 8-10 Reps. - Chest Supported Rows
Strength Week: 3 Sets of 8-10 Reps
Hypertrophy Week: 4 Sets of 12-15 Reps. - Tricep Pushdown
Strength Week: 3 Sets of 8-10 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps. - Bicep Curls
Strength Week: 3 Sets of 8-10 Reps
Hypertrophy Week: 3 Sets of 15-20 Reps - Face Pulls
Strength Week: 3 Sets of 10-12 Reps.
Hypertrophy Week: 3 Sets of 15-20 Reps. - Side Lateral Raises
Strength Week: 4 Sets of 10-12 Reps.
Hypertrophy Week: 5 Sets of 15-20 Reps.
Cardio: Do 100 – 200 calories on any cardio machine in the gym. Focus on low intensity, the training program is already intense enough. Don’t worry about the intensity of the cardio, just simply getting the calories burnt is the number one goal. Use either a smart watch or the machine’s built in calorie counter to gauge how much you burn.
As we continue our weight loss program, it’s crucial to engage the upper body. The combination of incline presses, weighted pull-ups or pull-downs, flat chest bench presses, chest supported rows, tricep pushdowns, bicep curls, face pulls, and side lateral raises helps develop a well-rounded physique. By alternating between strength and hypertrophy weeks, you’ll challenge your muscles to adapt and grow while keeping your metabolism high, further supporting weight loss.
Mid Week: Rest Day
Rest days are there to rest your muscles from extreme work, but rest days are not an excuse to do nothing! Still do your 10,000 – 12,000 daily steps. This is absolutely vital to remain in a calorie deficit and lose body fat. Keep it low intensity and remember to stick to your diet. If you feel saw then stretch plenty and try to ensure you get your 7-8 hours sleep every night.
Day 3: Lower Body Focus Two
- Deadlift
Strength Week: 3-4 Sets of 4-6 Reps.
Hypertrophy Week: 3-4 sets of 8-10 Reps. - Leg Press
Strength Week: 3 Sets of 6-8 Reps.
Hypertrophy Week: 3 Sets of 10-12 Reps. - Reverse Lunge
Strength Week: 4 Sets of 8 Reps..
Hypertrophy Week: 4 Sets of 12-15 Reps. - Calf Raise
Strength Week: 3 Sets of 10 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps. - Seated Leg Extensions
Strength Week: 3 Sets of 12-15 Reps.
Hypertrophy Week: 4 Sets of 15-20 Reps. - Seated Hip Adductor Machine
Strength Week: 2 Sets of 10-12 Reps
Hypertrophy Week: 2 Sets of 15-20 Reps - Ab Exercise (Machine or Crunches)
Strength Week: 3 Sets of 8-10 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps.
Cardio: Do 100 – 200 calories on any cardio machine in the gym. Focus on low intensity, the training program is already intense enough. Don’t worry about the intensity of the cardio, just simply getting the calories burnt is the number one goal. Use either a smart watch or the machine’s built in calorie counter to gauge how much you burn.
Returning to lower body exercises, we introduce new workouts like deadlifts, leg presses, reverse lunges, calf raises, seated leg extensions, and seated hip adductor exercises. By varying the movements and continuing to alternate between strength and hypertrophy weeks, you’ll keep your muscles engaged and your metabolism revving. This approach is essential for steady weight loss progress, as it prevents plateaus and keeps you motivated.
Day 4: Upper Body Focus Two
- Overhead Shoulder Press
Strength Week: 4 Sets of 4-6 Reps.
Hypertrophy Week: 4 sets of 8-10 Reps. - Dumbbell DeadStop Row
Strength Week: 3 Sets of 8-10 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps. - Incline Chest Press (Dumbbell or Barbell)
Strength Week: 3 Sets of 6-8 Reps..
Hypertrophy Week: 4 Sets of 10-12 Reps. - Tricep Pushdown
Strength Week: 3 Sets of 8-10 Reps.
Hypertrophy Week: 3 Sets of 12-15 Reps. - Bicep Curls
Strength Week: 3 Sets of 8-10 Reps
Hypertrophy Week: 3 Sets of 15-20 Reps - Face Pulls
Strength Week: 3 Sets of 10-12 Reps.
Hypertrophy Week: 3 Sets of 15-20 Reps. - Side Lateral Raises
- Strength Week: 4 Sets of 10-12 Reps.
- Hypertrophy Week: 5 Sets of 15-20 Reps.
Cardio: Do 100 – 200 calories on any cardio machine in the gym. Focus on low intensity, the training program is already intense enough. Don’t worry about the intensity of the cardio, just simply getting the calories burnt is the number one goal. Use either a smart watch or the machine’s built in calorie counter to gauge how much you burn.
Our second upper body day brings in exercises like overhead shoulder presses, dumbbell dead-stop rows, incline chest presses, tricep pushdowns, bicep curls, face pulls, and side lateral raises. This variety helps target different muscle groups and further supports a balanced physique. As you continue to alternate between strength and hypertrophy weeks, remember that this strategy promotes muscle growth, increases metabolism, and contributes to overall weight loss success.
Week End: Rest Days x2
Rest days are there to rest your muscles from extreme work, but rest days are not an excuse to do nothing! Still do your 10,000 – 12,000 daily steps. This is absolutely vital to remain in a calorie deficit and lose body fat. Keep it low intensity and remember to stick to your diet. If you feel saw then stretch plenty and try to ensure you get your 7-8 hours sleep every night.
Home Gym Equipment
If the gym is difficult for you to get to or you just don’t feel comfortable going, then why don’t you bring the gym equipment to you?
Life Fitness has top quality gym equipment to order straight to your doorstep.
Most of this work out routine can be supplemented with different workout varieties however some key pieces of equipment which are very useful to have around the home are:
Treadmill
Every home gym needs a treadmill. Some days it’s cold, wet and miserable outside. You don’t need the distractions of the world getting in the way of your goals.
Having your own treadmill is a brilliant way to achieve your daily step goal without dealing with things like the elements.
Check out Life Fitness Treadmills here.
Adjustable Workout Bench
Cybex is the best of the best in terms of Gym equipment so you can be sure this is built with the user in mind. The Bench is ideal for all of your home workout needs.
Dumbbell Set
This dumbbell set pairs perfectly with a adjustable workout bench. Enjoy using your top quality gym equipment from the comfort of your home with no stress!
