3-Day Intermediate Gym Workout Plan to Lose Fat
Three sessions a week (upper, lower, full body) with barbells to lose fat while keeping your muscle. For lifters with a few months in the gym.
Change my answersWeek 1, day by day
Upper body
≈ 38 minWarm-up (5 min)
- Ride the bike or walk on the treadmill for 3 minutes to warm up.
- Do 10 shoulder rolls and 10 bodyweight squats.
- For your first exercise, do one light set of 10 reps.
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Barbell bench press
4 × 10 · rest 75 s
Lower the bar to mid-chest with your feet planted firmly.
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Bent-over barbell row
4 × 10 · rest 75 s
Hinge with a flat back and pull the bar to your navel without momentum.
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Seated dumbbell shoulder press
3 × 12 · rest 60 s
Press overhead with your back against the pad and no arching.
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Wide-grip lat pulldown
3 × 12 · rest 60 s
Pull the bar to your upper chest, chest up, without swinging.
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Rope triceps pushdown
3 × 12 · rest 60 s
Spread the rope at the bottom, elbows tight to your sides.
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Dumbbell biceps curl
3 × 12 · rest 60 s
Keep your elbows fixed at your sides and curl without swinging.
Lower body
≈ 38 minSame warm-up as the first session.
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Barbell back squat
4 × 10 · rest 75 s
Squat to parallel with knees tracking over your toes and a braced back.
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Romanian deadlift
4 × 10 · rest 75 s
Push your hips back with the bar close to your legs and a flat back down to the knees.
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Dumbbell lunges
3 × 12 · rest 60 s
Take a long step, drop straight down and push through the front foot to return.
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Seated leg curl
3 × 12 · rest 60 s
Curl your heels under you, then return slowly with your hips pressed back.
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Seated calf raise
3 × 15 · rest 45 s
Lower your heels fully, then rise onto your toes slowly.
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Cable crunch
3 × 15 · rest 45 s
Curl your torso, bringing ribs toward hips, without pulling with your arms.
Full body
≈ 33 minSame warm-up as the first session.
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Incline barbell bench press
3 × 10 · rest 60 s
Lower the bar to your upper chest with elbows at roughly 45 degrees.
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Seated cable row
3 × 12 · rest 60 s
Pull your elbows back and squeeze your shoulder blades, keeping your back straight.
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Leg press
3 × 12 · rest 60 s
Push through your whole foot and don't lock your knees at the top.
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Dumbbell lateral raise
3 × 15 · rest 45 s
Raise the dumbbells to shoulder height with slightly bent elbows.
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Barbell hip thrust
3 × 12 · rest 60 s
With your back on a bench, drive your hips up and squeeze your glutes for two seconds.
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Plank
3 × 40 s · rest 45 s
Keep head, back and legs in one line and brace your abs without sagging.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
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