Fat Loss Gym Workout Plan for Beginners

For anyone looking to get into good physical shape, one of the most common problems that you might have is that you simply lack ideas.

Getting into a good workout regime obviously makes a lot of sense – but it’s building a fun and engaging fitness regime that is the challenge.

If this sounds like a problem that you face, then you should probably look to work out a fitness workout routine. Not sure where to start on that front? Then let us help you to make a more informed choice.

With the help of the below five day workout routine, you can begin to make meaningful lifestyle changes. It will need you to be ready to put in the work and the effort, but the rewards will be more than worth it for you.

Fat loss gym workout plan for beginners

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Why do I need a workout routine?

There are many reasons why you would benefit from having a workout routine, of course. One of the biggest problems that you might have is that you lack ideas about what kind of workouts actually do you good. You aren’t alone on that front: a lack of knowledge in fitness is commonplace today. The problem that you might face, though, is that you might simply not know where to begin with your fitness.

How fit do you feel?

Many of us feel out of breath just getting to the top of the street. If you have a low stamina threshold, then it would make sense to pay more attention to working on building up that stamina and staying power. If you want to start getting into better shape physically and losing fat, you need to have some durability.

This means that, for your workouts to begin with, you might wish to work out using cardiovascular exercises. Everything from going for a run to using an exercise bike will help with this. When you feel like you can go through a punishing cardio experience without feeling too run down, then you might wish to change it up and work on other bodily attributes.

However, for those who wish to get into shape and become physically stronger, a workout routine is essential. You have to be able to work on your body and give it the help that it needs to handle things like weight lifting and strength training. If you lack the stamina to do more than a few short sets, then you will not get very far!

So, with this in mind, let’s take a look at a decent sample idea for a fat loss workout program. This will help you to work out a few different aspects of the body. It will also help you to find out where you need to put in the most effort – and how to best put that effort in.

Where, then, should you be starting? Let’s take a look. It can be tough to get things moving forward in the right manner, but the below five day plan might help you to make those early steps.

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Why should you do a 5 day workout program?

There are many reasons why people tend to prefer going for a five day program. Some people think five days is too much, and that they might struggle to make that kind of time commitment. However, going for the five day program does make a lot of sense. One of the main reasons is that obviously you will practice a lot more exercises than a traditional 3 day program or PPL programs. It might only be a temporary thing for you, something that you do for a month or two, but a five day set will always deliver more to you than any other kind of workout program.

Crucially, though, it will make sure you get those vital two days to rest and recover. This allows for you to enjoy the exercise program without feeling too worn out by it. You will also find that you could easily make a significant change simply by having such regular access to workout time. Yes, it will mean spending a good portion of the week feeling stiff and sore; but the five days will ensure that results appear so much quicker.

If you decide to put in the work and the effort, then you will start to see genuine improvements physically and mentally. Also, by going through the five day period then you will make sure that muscles are contracting, being worked long enough to actually build up muscle burning and then ensure that the body repairs itself to create a happier, healthier body.

Let’s take a look, then, at what might make a decent plan for you. Look around, though, and you will find a lot of different five-day workout plans that you could easily adapt for yourself based on your needs.

How to build a 5 day split workout plan for fat loss

So, the challenge with a five day workout plan is making sure you don’t overwork muscles into a point of making them likely to become damaged. If you would like to avoid that risk, then you should spend a bit more time looking at your workout plan to help balance out muscle group usage.

Also, you should probably take into account personal conditioning. If you have a weak shoulder, for example, then it might not make sense to keep punishing it day-in, day-out. Still unsure? Then get a physiotherapist to look you over and help you to determine where you can make the most impressive gains without risking injury or other such issues.

Day One

We recommend that you get things kicked off with a simple enough set of exercises – work on those legs. We recommend that you try and fit a series of reps in – as many as you can do, building it up gradually as time goes on – including lunges, leg curls, leg presses and, if you can, barbell squats.

End day one with a session of around 20-25 minutes cardio. We recommend an exercise bike, but it’s a personal choice.

Day Two

Your legs will likely feel like they have been through the mill, so we recommend that you take a look at trying out a session where you work on your chest for the majority of the day. If you have access to dumbbells, use them – but do so with safety and with supervision.

After chest workout, spend some time for Abs, some cable crunches and some incline sit-ups. These will work the body well, and ensure that when you go to your 20/25 minute cardio session you will feel pretty damn good, with all core muscle groups worked accordingly.

Day Three

While your chest will be feeling pretty raw, we recommend that today you work on its support structure: your shoulders. start off with some heavy military press, side laterals and some bent over rear delt raises. 

After this is done, carry out the cardio movement of your choice. More intensive cardio session might be a good idea today.

Day Four

Moving into the fourth day of your workout plan, we recommend that you work on those back muscles. We’ve done a lot with other parts of the body so far, so it’s now time to move onto working on our most important support structure.

A mixture of pull-ups, lat pull downs, dumbbell rows, hyperextensions and cable row should go some way to helping you build up a good fitness program for the day.

Do a series of these, and then move onto doing an incline sit-up session again – try and do as many as you can in one set, with around 10-15 being your ideal target maximum.

As ever, end it on the cardio run of your choice: maybe something a bit more intensive today.

Day Five

Lastly, we’ll end the five day sessions by using some work on the arms. Everything from standing barbell curls to spider curls and cable press downs using your triceps will be of use to you here.

Also, try and carry out some intensive cardio session. It’s the last one of the week, so go wild!.

And then you will obviously finish up with seating and standing calf raises, as these will really give you plenty of challenge physically.

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How many reps should I be doing?

Many people recommend that you try and do anything from 3 sets of everything we’ve mentioned each day. The number of reps, though, is more subjective. Simply set out to do 8-12 reps, and increase the weights as you progress.

Always remember to take your rest periods seriously, though: a minute rest between each exercise is so important!

5 day fat loss gym workout plan


Fat Loss Beginner Gym Workout Plan For Beginners

  • Training Level: Beginner
  • Gender: Male/Female
  • Training Days: 5 days/week
  • Routine Duration: 3 Months
  • Warm up: 5-10 minutes
  • Rest between sets: 1 minute
  • Sets x Reps: 3 x 8-12
  • Cardio: 20-25 minutes cardio after lifting
  • Workout length: 60-90 min

Workout schedule

Day 1: Legs + Low intensity cardio
Day 2: Chest + Abs + Low intensity cardio (Optional)
Day 3: Shoulders + HIIT Cardio
Day 4: Back + Abs + HIIT Cardio
Day 5: Arms + HIIT Cardio + Calfs
Day 6: Rest Day
Day 7: Rest Day

5 Day Fat Loss Workout Plan


  • If you have no lifting experience start with lite weights and take your time to master the proper form of these exercises. Once you become confident enough you can start loading weights.
  • Compound exercises should be performed with heavier weights.
  • Push your limits by increasing weights.
  • As you progress you can increase the training volume by including AMRAP set, negative set and drop set.

Fat Loss Gym Workout Plan for Beginners

Day 1: Legs + Low intensity cardio

  • Barbell squat or Hack squat: 3 x 8-12
  • Dumbbell lunges: 3 x 8-12
  • Dumbbell Bulgarian split squat: 3 x 8-12
  • Lying leg curl: 3 x 8-12
  • Goblet squat: 3 x 8-12
  • Reverse forearm cable curls: 3 x 15 (Calf raises are avoided because it will affect cardio training. Don’t worry you will do calf training on fifth day)
  • Low Intensity cardio: 20-25 minutes (Elliptical trainer/stationary bike/slow speed treadmill running)

Day 2: Chest + Abs + Low intensity cardio 

  • Weighted push-ups: 3 x 6
  • Barbell bench press: 3 x 8-12
  • Incline dumbbell bench press: 3 x 8-12
  • Decline dumbbell bench press or Dumbbell pullover : 3 x 8-12
  • Abs circuit 1: 3-4 x Bicycle crunches, lying leg raises, decline crunches, knee hugs, cable crunches and plank (complete all the exercises in the circuit one by one with little rest in between exercises and then repeat the circuit) 
  • Low intensity cardio (optional): 20-25 minutes 

 Day 3: Shoulders + HIIT Cardio

  • Barbell military press: 3 x 8-12
  • Arnold press: 3 x 8-12
  • Dumbbell lateral Rraise: 3 x 8-12
  • Bent over dumbbell rear delt raise: 3 x 8-12
  • Cable lateral raise: 3 x 8-12
  • Dumbbell shrugs: 3 x 15
  • HIIT cardio: All out HIIT 20-25 minutes cardio session (Tread mill running/spinning workout/elliptical trainer)

Must read: HIIT Stationary Bike Workout Template (Take a screenshot of the template)

Day 4: Back + Abs + HIIT Cardio

  • Pull-up or Chin-up: 3 x 6
  • Deadlift: 3 x 6
  • Barbell row: 3 x 6
  • Wide grip lat pull down: 3 x 8-12  
  • Cable row or Dumbbell row: 3 x 8-12  
  • Abs circuit 2: 3-4 x Tuck crunch, lying leg raises, jackknife sit up, bicycle crunch, Russian twist, arms-high partial sit up, and plank
  • HIIT cardio: All out HIIT 20-25 minutes cardio session

Day 5: Arms + HIIT Cardio + Calfs

  • Barbell curl: 3 x 8-12 
  • Dumbbell curl: 3 x 8-12  
  • Preacher curl: 3 x 8-12  
  • Tricep pushdown or overhead triceps extensions: 3 x 8-12   
  • Skull crushers: 3 x 8-12  
  • Incline dumbbell triceps kickbacks: 3 x 8-12  
  • HIIT cardio: All out HIIT 20-25 minutes cardio session
  • Standing or seated calf raises: 3 x 15

If you are serious about making a telling physical improvement in your life, though, you will need to be ready to move quickly to make the right choices. With the five day program above, though, you should have enough inspiration to kick things off and start seeing some meaningful differences to your physical conditioning.

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