Quick Response Plans

Gaurav Raheja
May 03, 2024By Gaurav Raheja

QUICK RESPONSE PLANS

4-Week Weight-Loss Workout Plan for Beginners


Week 1: Building the Foundation


Day One: 30-minute Moderate Intensity Walking Workout

: Start with a brisk walk at home or outdoors.


Day Two: Total Body Strength Training

: Perform bodyweight exercises like squats (3x10), lunges(3x10), push-ups(3x10), and planks(3x30secs).

Day Three: Sprint Intervals

: Alternate 30 seconds of sprints with 1 minute of walking for 15 minutes.

Day Four: Full Body Toning

: Incorporate resistance bands or light dumbbells for exercises like bicep curls, shoulder presses, and leg lifts.

Day Five: Yoga Stretching and Relaxation

: Focus on flexibility and stress relief.
Day Six: Easy Cross-Training Workout

: Try cycling, swimming, or dancing.

Day Seven: Rest Day

: Allow your body to recover.


Weeks 2-4: Progression and Consistency
-Continue with the same daily themes, gradually increasing the intensity and duration of each workout.
-Add 5-10 minutes to your cardio sessions.
-Increase the number of sets and repetitions for strength training exercises.
-Stay consistent with your nutrition and hydration.

Remember, weight loss is an individual journey, and consistency is key. Listen to your body, stay hydrated, and enjoy the process! 🏋️‍♀️💪


12-Week Fat Loss Workout Plan for Intermediates


Workout Split: 4 Days Per Week

Day 1: Legs and Abs
1.      Barbell Squats:

o   Sets: 4

o   Repetitions: 8-10

2.      Leg Press:

o   Sets: 3

o   Repetitions: 10-12

3.      Romanian Deadlifts:

o   Sets: 3

o   Repetitions: 10-12

4.      Leg Extensions:

o   Sets: 3

o   Repetitions: 12-15

5.      Calf Raises:

o   Sets: 3

o   Repetitions: 15-20

6.      Hanging Leg Raises:

o   Sets: 3

o   Repetitions: 12-15

Day 2: Back and Biceps
1.      Lat Pull-Down (D-Bar):

o   Sets: 3

o   Repetitions: 12, 10, 8

2.      Seated Rowing (Rope Attachment):

o   Sets: 3

o   Repetitions: 12, 10, 8

3.      Single-Arm Pull-Down:

o   Sets: 3

o   Repetitions: 12 (each arm)

4.      Cable Rowing:

o   Sets: 3

o   Repetitions: 12

5.      Hyperextensions:

o   Sets: 3

o   Repetitions: 10

6.      Pull-Ups:

o   Sets: 3

o   Repetitions: 10

Day 3: Rest


Day 4: Chest and Triceps
1.      Bench Press:

o   Sets: 4

o   Repetitions: 8-10

2.      Incline Dumbbell Press:

o   Sets: 3

o   Repetitions: 10-12

3.      Chest Flyes:

o   Sets: 3

o   Repetitions: 12-15

4.      Tricep Dips:

o   Sets: 3

o   Repetitions: 10-12

5.      Skull Crushers:

o   Sets: 3

o   Repetitions: 10-12

6.      Tricep Pushdowns:

o   Sets: 3

o   Repetitions: 12-15

Day 5: Rest


Day 6: Shoulders and Abs
1.      Overhead Press (Barbell or Dumbbell):

o   Sets: 4

o   Repetitions: 8-10

2.      Lateral Raises:

o   Sets: 3

o   Repetitions: 12-15

3.      Front Raises:

o   Sets: 3

o   Repetitions: 10-12

4.      Planks:

o   Sets: 3

o   Duration: 30-60 seconds

5.      Russian Twists:

o   Sets: 3

o   Repetitions: 20 (each side)

Remember to adjust the weights based on your comfort level and gradually increase as you progress. Stay consistent with your workouts and maintain a balanced diet. You’ve got this! 💪🔥


12-Week Advanced Fat Loss Workout Plan


Workout Split: 6 Days per Week
Day 1: Compound Strength and Cardio
Deadlifts:
Sets: 5
Repetitions: 5
2.      Barbell Bench Press:

Sets: 4
Repetitions: 6
3.     Weighted Squats

Sets: 5

Repetitions: 5

High-Intensity Interval Training (HIIT):
30 seconds of all-out effort (e.g., sprinting, cycling)
1 minute of active recovery (walking or slow cycling)
Repeat for 15-20 minutes

Day 2: Back and Biceps
1.      Weighted Pull-Ups:

o   Sets: 4

o   Repetitions: 8

2.      Single Arm Cable Rowing
Sets: 4

Repetitions: 12

3.      Bent-Over Rows:

o   Sets: 4

o   Repetitions: 10

Lat-Pull Downs:
Sets: 4

Repetitions: 12


5.      Barbell Bicep Curls:

o   Sets: 3

o   Repetitions: 12

Concentration Curls
Sets: 3

Repetitions: 12

Hammer Curls
Sets: 3

Repetitions: 12

Day 3: Rest
Day 4: Legs and Core
1.      Front Squats:

o   Sets: 4

o   Repetitions: 8

Hip Thruster
Sets: 3

Repetitions: 12

3.      Walking Lunges:

o   Sets: 3

o   Repetitions: 12 (each leg)

Leg Curls
Sets: 3

Repetitions: 12

5.      Russian Twists (weighted):

o   Sets: 6

o   Repetitions: 20 (each side)

Planks
Sets: 4

Time: 1 min hold

Leg Raises
Sets: 6

Repetitions: 20

Day 5: Rest


Day 6: Shoulders and Triceps
1.      Military Press (Barbell or Dumbbell):

o   Sets: 4

o   Repetitions: 12

2.      Lateral Raises:

o   Sets: 3

o   Repetitions: 12

Rear Delt Fly
Sets: 3

Repetitions: 12

4.      Tricep Pushdowns:

o   Sets: 3

o   Repetitions: 10

Rope Extensions
Sets: 3

Repetitions: 12

Pulley Push-Down
Sets: 3

Repetitions: 12

Day 7: Active Recovery
·        Light walking, yoga, or stretching to aid recovery.

Nutrition Tips:
·        Maintain a moderate calorie deficit.

·        Prioritize whole foods, lean proteins, and healthy fats.

·        Stay hydrated and get adequate rest.

Remember, consistency and intensity are crucial for advanced fat loss. Push yourself, but also listen to your body. You’ve got this! 💪🔥


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