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4-Day Gym Fat Loss Plan for Beginners

A week for a beginner in the gym who wants to lose fat: 4 workouts of 60 minutes (Mon upper body, Tue lower body, Thu full body, Fri HIIT).

Goal
Fat loss
Days per week
4 days
Minutes per workout
60 minutes
Split
Upper / lower and cardio
Level
Beginner
Where
Gym

Monday — upper body

≈ 59 min
Warm-up 4 exercises
  1. Arm Circles

    2 × 15 s rest 15 s

  2. Dumbbell Halo

    2 × 15 s rest 15 s

  3. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  4. Kneeling Thoracic Rotation

    2 × 15 s rest 15 s

Main work

  1. Push-Up Wide

    3 × 8 rest 90 s RPE 7

  2. Hammer Strength High Row

    3 × 10 rest 75 s RPE 7

  3. Push Up

    2 × 10 rest 75 s RPE 7

  4. Lever Lateral Wide Pulldown

    3 × 10 rest 75 s RPE 7

Accessory work

  1. Dumbbell Decline Chest Fly

    2 × 15 rest 45 s RPE 7.5

  2. Alternate Hammer Curl

    3 × 15 rest 45 s RPE 7.5

  3. EZ Bar Skullcrusher

    3 × 15 rest 45 s RPE 7.5

Cool-down 4 exercises
  1. Cross-Body Shoulder Stretch

    2 × 15 s rest 15 s

  2. Overhead Lat Stretch

    2 × 15 s rest 15 s

  3. Standing Wall Shoulder Opening Stretch

    2 × 15 s rest 15 s

  4. Overhead Triceps Stretch

    2 × 15 s rest 15 s

Cardio finisher

  1. VersaClimber

    10 × 20 s rest 40 s zone 4

Tuesday — lower body

≈ 58 min
Warm-up 4 exercises
  1. 90/90 Hip Switches

    2 × 15 s rest 15 s

  2. Hip Circles

    2 × 15 s rest 15 s

  3. Front-to-Back Leg Swings

    2 × 15 s rest 15 s

  4. Bodyweight Squat to Stand

    2 × 15 s rest 15 s

Main work

  1. Machine Leg Press

    3 × 8 rest 2 min RPE 7

  2. Barbell Power Snatch

    5 × 10 rest 75 s RPE 7

  3. Calf Press

    2 × 12 rest 60 s

Accessory work

  1. Machine Hip Adduction

    2 × 15 rest 45 s RPE 7.5

  2. Front Squat

    2 × 15 rest 45 s RPE 7.5

  3. Seated Calf Raise

    4 × 15 rest 45 s RPE 7.5

Cool-down 4 exercises
  1. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

  2. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

  3. Pigeon Glute Stretch

    2 × 15 s rest 15 s

  4. Lying Figure-Four Glute Stretch

    2 × 15 s rest 15 s

Cardio finisher

  1. Stair climber

    10 min zone 2, RPE 4

Thursday — full body

≈ 57 min
Warm-up 4 exercises
  1. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  2. 90/90 Hip Switches

    2 × 15 s rest 15 s

  3. Hip Circles

    2 × 15 s rest 15 s

  4. Seated Wrist Flexor Stretch

    2 × 15 s rest 15 s

Main work

  1. Barbell Thruster

    3 × 8 rest 2 min RPE 7

  2. Machine Chest Press

    2 × 10 rest 75 s RPE 7

  3. Hammer Strength Iso-Lateral Row

    3 × 10 rest 75 s RPE 7

  4. Cable Standing Single Arm Chest Press

    2 × 10 rest 75 s RPE 7

  5. Chest-Supported T-Bar Row

    2 × 10 rest 75 s RPE 7

  6. Reverse Pec Deck

    5 × 10 rest 75 s RPE 7

Cool-down 3 exercises
  1. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

  2. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

  3. Pigeon Glute Stretch

    2 × 15 s rest 15 s

Cardio finisher

  1. Arc Trainer

    10 min zone 2, RPE 4

Friday — HIIT

≈ 59 min
Warm-up 4 exercises
  1. Seated Thoracic Extension (Chest Opener)

    2 × 15 s rest 15 s

  2. Cat–Cow Mobility

    2 × 15 s rest 15 s

  3. Romanian Deadlift Hamstring Sweeps

    2 × 15 s rest 15 s

  4. Front-to-Back Leg Swings

    2 × 15 s rest 15 s

Cardio

  1. Jumping lunges

    12 × 20 s rest 40 s zone 4

Cardio

  1. Running Cooldown

    35 min zone 2, RPE 4

Cool-down 4 exercises
  1. Doorway Chest Stretch

    2 × 15 s rest 15 s

  2. Standing Quad Stretch

    2 × 15 s rest 15 s

  3. Cobra Abdominal Stretch

    2 × 15 s rest 15 s

  4. Standing Abdominal Stretch with Back Bend

    2 × 15 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Upper and lower body alternate: on 4 days each muscle is trained twice a week with rest in between.
  • Reps: 6–20, with loads like a muscle-building plan — in a calorie deficit, heavy work is what keeps your muscle. Volume is lower than usual because recovery suffers in a deficit.
  • Rest on the day's main lift is at least 2 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 7–7.5 means roughly 2–3 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • For beginners the weeks follow a linear scheme: sets, reps and effort stay the same week to week. Technique and the habit come first.
  • Cardio is always included: a finisher at the end of strength days and, from 3 days a week, a dedicated cardio day. HIIT at most twice a week and never on leg day.

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