4-Day Intermediate Gym Workout Plan to Lose Fat

1. 

   Barbell bench press

   4 × 10 · rest 75 s

   Lower the bar to mid-chest with your feet planted firmly.

2. 

   Bent-over barbell row

   4 × 10 · rest 75 s

   Hinge with a flat back and pull the bar to your navel without momentum.

3. 

   Barbell shoulder press

   3 × 10 · rest 60 s

   Squeeze glutes and abs and press the bar overhead without leaning back.

4. 

   Wide-grip lat pulldown

   3 × 12 · rest 60 s

   Pull the bar to your upper chest, chest up, without swinging.

5. 

   Rope triceps pushdown

   3 × 12 · rest 60 s

   Spread the rope at the bottom, elbows tight to your sides.

6. 

   Barbell curl

   3 × 12 · rest 60 s

   Keep your elbows fixed and control the way down.

Same warm-up as the first session.

1. 

   Barbell back squat

   4 × 10 · rest 75 s

   Squat to parallel with knees tracking over your toes and a braced back.

2. 

   Romanian deadlift

   3 × 12 · rest 60 s

   Push your hips back with the bar close to your legs and a flat back down to the knees.

3. 

   Leg press

   3 × 12 · rest 60 s

   Push through your whole foot and don't lock your knees at the top.

4. 

   Seated leg curl

   3 × 12 · rest 60 s

   Curl your heels under you, then return slowly with your hips pressed back.

5. 

   Seated calf raise

   3 × 15 · rest 45 s

   Lower your heels fully, then rise onto your toes slowly.

6. 

   Cable crunch

   3 × 15 · rest 45 s

   Curl your torso, bringing ribs toward hips, without pulling with your arms.

Same warm-up as the first session.

1. 

   Incline dumbbell press

   4 × 10 · rest 60 s

   Lower the dumbbells to chest level, then press them up and slightly together.

2. 

   Seated cable row

   4 × 12 · rest 60 s

   Pull your elbows back and squeeze your shoulder blades, keeping your back straight.

3. 

   Close-grip lat pulldown

   3 × 12 · rest 60 s

   Hands close together on the bar, pull it to your upper chest and squeeze your shoulder blades.

4. 

   Dumbbell lateral raise

   3 × 15 · rest 45 s

   Raise the dumbbells to shoulder height with slightly bent elbows.

5. 

   Reverse machine fly

   3 × 15 · rest 45 s

   Open your arms backward without shrugging.

6. 

   EZ-bar curl

   3 × 12 · rest 60 s

   Take a comfortable grip on the EZ bar and curl without swinging your back.

Same warm-up as the first session.

1. 

   Hack squat

   4 × 10 · rest 60 s

   Feet shoulder-width, lower under control and push up without locking your knees.

2. 

   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.

3. 

   Dumbbell stiff-leg deadlift

   3 × 12 · rest 60 s

   Push your hips back with soft knees and keep your back flat.

4. 

   Leg extension

   3 × 15 · rest 45 s

   Straighten your legs smoothly and pause briefly at the top.

5. 

   Calf press

   3 × 15 · rest 45 s

   Push through the balls of your feet and fully stretch at the bottom.

6. 

   Plank

   3 × 40 s · rest 45 s

   Keep head, back and legs in one line and brace your abs without sagging.