Advanced Sample Workout Plan

This program is not for beginners. The objectives here are to lose the most fat while maintaining (or even building) muscle. If you feel your body needs it - take an extra rest day.

Ensure your nutrition is correct (enough to account for the increased exercise see calorie calculator).

Weekly Program



AM: Low intensity cardio (40-60 minutes)

  • Preferably done first thing in the morning (fasting). This could be slow jogging, brisk walking, treadmill or elliptical.

PM: Leg Training

  • Warm up
  • Squats - 2 sets warm up (pyramiding to weight). 3-4 work sets 5-8 reps - try to increase weights.
  • Leg Press - 3x10-12 reps
  • Stiff-legged Deadlift - 2x10 reps
  • Leg Extensions (1 or 2 sets - but by now your legs might be finished!!).
  • Seated Calf Raises (4x10-12 reps).


AM: Walk (60 minutes, fasted)


PM: Shoulders, Triceps, Abs

  • Use the ab workout as your warm-up - take as little rest between sets as possible.
  • Hanging Leg Raises - 3 sets to failure.
  • Rope Pulls - 2 sets.
  • Barbell Military Press - 2 warm-up sets, 3x0 reps.
  • Upright Rows - 3x12 reps.
  • Lateral Raises - 2x12 reps.
  • French Presses - 3x8-10 reps.
  • Triceps Pushdowns - 2x8-10 reps.
  • Reverse Triceps Pushdowns - 2x8-10 reps.




AM: Low intensity cardio (40-60 minutes, fasted)

  • Can also follow with 10 minutes of ab work.

PM: Back

  • Lat. Pulldowns - 2 warm up sets, 3-4 sets at 6-10 reps, increasing weight.
  • Cable Rows - 3x10 reps.
  • One armed Dumbbell Rows - 2x8 reps.
  • Hyperextensions - 2x20 reps.
  • Dumbbell Shrugs (2x10 reps or to failure).


Cardio - Interval training or at increased heart rate (60-90%) 30-45 minutes (see also Target Heart Rate calculator).


AM: Low intensity cardio (40-60 minutes, fasted)

PM: Chest, Biceps

  • Warm-up
  • Flat Bench Press - 2 warm up sets. 3x8 reps.
  • Hammer Incline Press - 2x8 reps, increasing weight.
  • Incline Dumbbell Press - 3x6-10 reps.
  • Dumbbell Pullovers - 3x12 reps.
  • Barbell Biceps Curls - 2 warm up sets, 3x6-10 reps.
  • Incline Dumbbell Curls - 2-3 sets 6-8 reps, increasing weight.
  • Concentration Curls - 1 set to failure.


  • Bond, B. J., Perry, A. C., Parker, L., Robinson, A., & Burnett, K. (2002). Dose-response effect of walking exercise on weight loss. How much is enough?. International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 26(11), 1484-149 .Link
  • Yarasheski, K. E., Zachwieja, J. J., Campbell, J. A., & Bier, D. M. (1995). Effect of growth hormone and resistance exercise on muscle growth and strength in older men. American Journal of Physiology-Endocrinology and Metabolism, 31(2), E268. Link
Last Updated 1 Jan 2015