Client Workout Plan
Client: Monika Duration: 8 Weeks Goal: Fat Loss & Strength
Day – 1
|
Exercise |
Sets x Reps |
|---|---|
|
Barbell squat |
4X12 |
|
Dumbbell lunges |
3X12 |
|
Latpull down |
4X12 |
|
Seated row |
3X12 |
|
Machine chest press |
4X12 |
|
Lateral raises |
3X15 |
|
Biceps curls |
3X15 |
|
Facepulls |
2X15 |
Day – 2
|
Exercise |
Sets x Reps |
|---|---|
|
Burpees |
3X10 |
|
Mountain climbers |
3X20 |
|
Crunches |
3X12 |
|
Plank hold |
3X max |
|
Cross trainer |
20-30 min |
Day – 3
|
Exercise |
Sets x Reps |
|---|---|
|
Deadlift |
3X8 |
|
Leg press |
4X12 |
|
Leg curl |
3X15 |
|
Seated row |
4X12 |
|
Latpull down |
3X12 |
|
Incline chest press |
4X12 |
|
Shrugs |
3X12 |
|
Pulley push down |
2X15 |
Day – 4
|
Exercise |
Sets x Reps |
|---|---|
|
Jump rope |
4X1 min |
|
Battle rope |
4X30 sec |
|
Russian twist |
3X20 |
|
Side plank |
3X max |
|
StairMaster/Cross trainer/Treadmill |
20-30 min |
🔑 Important Notes
- Warm up before every session – 5 minutes cardio + mobility.
- Cool down after every workout – Light stretching to relax muscles and improve flexibility.
- Progress weekly – Increase weights, reps, or cardio time gradually.
- Stay consistent – 4 workouts + daily activity = real fat loss.
- Recover smart – Hydrate well, eat clean, sleep 7–8 hours.