FIERCE Weight Loss Gym Routine (4 -12 Weeks)
This original 4-week fierce weight loss gym routine is version 1.0 of three. If you still have more to give at the end of the first four weeks, you can start over again and do Edition 2.0, which works out to 8 weeks.
I recommend you go with the 12-week edition known as 3.0, as this is the best time for maximum results.
While this weight-loss gym routine is for women, men can also use it. The difference is that men will naturally lift heavier weights than women.
Also note that there are no recommended weights for each exercise as this will depend on what you can comfortably lift without compromising your form.
Cardio options
On days that you will mainly be training the upper body (chest and triceps and back and shoulders days), your cardio options should include exercises that activate and warm up the upper body.
Your cardio for this weight loss gym routine can include the elliptical trainer, battle ropes, jumping rope, boxing class, rowing machine, swimming, etc.
On the other hand, on leg-intensive days, your cardio can include walking, running, spinning, cycling, stair climbing, kickboxing, aerobic classes, etc.
Finally, you will determine the intensity of your cardio exercises. I recommend that you do low to medium intensity on leg days and high intensity on upper body or cardio-only days.
You might also like:
- 20-Minute Full Body Workout with Weights
- 8-Week HIIT Workout Plan (PDF)
- 4-Week Fat-Burning HIIT Workouts (At Home)
- Best Fat Burning Exercises at Home for Women
- 7-Day Gym Workout Plan for Weight Loss
4-Week Weight Loss Gym Routine
Week 1
Monday – Legs and biceps
20 minutes cardio
- Barbell squats – 3 sets/ 10 reps
- Bicep curls – 3 sets/ 10 reps
- Romanian deadlifts – 3 sets/10 reps
- Concentration curls – 3 sets/ 10 reps
- Leg extensions – 3 sets/10 reps
- Side bicep curls – 3 sets/10 reps
- Hip thrusts – 3 sets/10 reps
- Reverse curls -3 sets/10 reps
- Leg curls – 3 sets/10 reps
- Standing hip abduction – 4 sets/10 reps (2 each side)
Tuesday – Chest and triceps
20 minutes cardio
- Triceps kickbacks – 3 sets/10 reps
- Bench press – 3 sets/10 reps
- Overhead triceps extensions – 3 sets/10 reps
- Dumbbell chest flys – 3 sets/10 reps
- Tricep dips – 3 sets/10 reps
- Cable crossover flys- 3 sets/10 reps
- Wide push-ups – 3 sets/10 reps
Wednesday – Full rest
Thursday – Back and shoulders
20 minutes cardio
- Barbell deadlifts – 3 sets/10 reps
- Front raises – 3 sets/10 reps
- Wide grip lat pull downs – 3 sets/10 reps
- Dumbbell lateral raises – 3 sets/10 reps
- Bent-over dumbbell rows – 3 sets/10 reps
- Shoulder press – 3 sets/10 reps
- Back extensions – 3 sets/10 reps
- Arnold press- 3 sets/10 reps
Friday- Legs, chest and triceps
20 minutes cardio
- Sumo deadlifts – 3 sets/10 reps
- Tricep dips – 3 sets/10 reps
- Bench press – 3 sets/10 reps
- Lying leg curls – 3 sets/10 reps
- Cable crossover flys – 3 sets/10 reps
- Leg extensions – 3 sets/10 reps
- Triceps kickbacks – 3 sets/10 reps
- Side lunges – 3 sets/10 reps
- Dumbbell flys – 3 sets/10 reps
- Tricep pushdowns – 3 sets/10 reps
- Hip thrusts – 3 sets/10 reps
- Calf raises – 3 sets/10 reps
Saturday – Back, biceps and abs
30 minutes cardio
- Lat pull downs – 3 sets/10 reps
- Hammer curls – 3 sets/10 reps
- Captain’s chair leg raises – 3 sets/10 reps
- Assisted pull-ups – 3 sets/10 reps
- Preacher curls – 3 sets/10 reps
- Planks – 3 sets/ 30 seconds
- Bent over rows – 3 sets/10 reps
- Bicep curls – 3 sets/10 reps
- Side planks – 2 sets/ 30 seconds
- Kettlebell swings – 3 sets/10 reps
Sunday – Full rest
Week 2
Monday – Legs, chest and triceps
20 minutes cardio
- Sumo deadlifts – 3 sets/12 reps
- Tricep dips – 3 sets/12 reps
- Bench press – 3 sets/12 reps
- Lying leg curls- 3 sets/12 reps
- Cable crossover flys – 3 sets/12 reps
- Triceps kickbacks – 3 sets/12 reps
- Leg extensions – 3 sets/12 reps
- Dumbbell flys – 3 sets/12 reps
- Tricep pushdowns – 3 sets/12 reps
- Hip thrusts – 3 sets/12 reps
- Calf raises – 3 sets/12 reps
Tuesday – Back, biceps and abs
20 minutes cardio
- Lat pull downs – 3 sets/12 reps
- Hammer curls – 3 sets/12 reps
- Captain’s chair leg raises – 3 sets/12 reps
- Assisted pull-ups – 3 sets/12 reps
- Preacher curls – 3 sets/12 reps
- Planks – 4 sets/ 30 seconds
- Bent over rows – 3 sets/12 reps
- Bicep curls – 3 sets/12 reps
- Side planks – 4 sets/ 30 seconds (2 each side)
- Kettlebell swings – 3 sets/12 reps
Wednesday – Full rest
Thursday – Legs and biceps
20 minutes cardio
- Dumbbell plie squats – 3 sets/12 reps
- Romanian deadlifts – 3 sets/12 reps
- Bicep curls – 3 sets/12 reps
- Barbell squats – 3 sets/12 reps
- Concentration curls – 3 sets/12 reps
- Lunges – 3 sets/12 reps
- Side bicep curls – 3 sets/12 reps
- Hip thrusts – 3 sets/12 reps
- Reverse curls – 3 sets/12 reps
- Leg press – 3 sets/12 reps
- Standing hip abductors – 4 sets/12 reps (2 each side)
Friday – Chest and triceps
20 minutes cardio
- Triceps kickbacks – 3 sets/10 reps
- Bench press – 3 sets/10 reps
- Overhead triceps extensions – 3 sets/10 reps
- Dumbbell chest flys – 3 sets/10 reps
- Tricep dips – 3 sets/10 reps
- Cable crossover flys- 3 sets/10 reps
- Wide push-ups – 3 sets/10 reps
Saturday – Full rest
Sunday- Back and shoulders
30 minutes cardio
- Barbell deadlifts – 3 sets/10 reps
- Front raises – 3 sets/10 reps
- Wide grip lat pull downs – 3 sets/10 reps
- Dumbbell lateral raises – 3 sets/10 reps
- Bent-over dumbbell rows – 3 sets/10 reps
- Shoulder press – 3 sets/10 reps
- Back extensions – 3 sets/10 reps
- Arnold press- 3 sets/10 reps
Week 3
Monday – Legs and biceps
No cardio
- Barbell squats – 3 sets/12 reps
- Sumo deadlifts – 3 sets/12 reps
- Bicep curls – 3 sets/12 reps
- Leg extensions – 3 sets/12 reps
- Concentration curls – 3 sets/12 reps
- Side lunges – 4 sets/12 reps(2 each side)
- Side bicep curls – 3 sets/12 reps
- Hip thrusts – 3 sets/12 reps
- Reverse curls – 3 sets/12 reps
- Lying leg curls – 3 sets/12 reps
- Calf raises – 3 sets/12 reps
Tuesday – Full rest
Wednesday – Chest and triceps
30 minutes cardio
- Bench press – 4 sets/12 reps
- Triceps kickbacks – 4 sets/12 reps
- Dumbbell chest flys – 4 sets/12 reps
- Overhead triceps extensions – 4 sets/12 reps
- Incline bench press – 4 sets/12 reps
- Tricep dips – 4 sets/12 reps
- Cable crossover flys – 3 sets/10 reps
- Tricep pushdowns – 3 sets/12 reps
Thursday – Back, biceps and abs
30 minutes cardio
- Lat pull downs – 3 sets/12 reps
- Hammer curls – 3 sets/12 reps
- Captain’s chair leg raises – 3 sets/12 reps
- Assisted pull-ups – 3 sets/12 reps
- Preacher curls – 3 sets/12 reps
- Planks – 4 sets/ 40 seconds
- Bent over rows – 3 sets/12 reps
- Bicep curls – 3 sets/12 reps
- Side planks – 4 sets/ 40 seconds (2 each side)
- Kettlebell swings – 3 sets/12 reps
Friday – Full rest
Saturday – Legs, chest and triceps
No cardio
- Sumo deadlifts – 3 sets/12 reps
- Tricep dips – 3 sets/12 reps
- Bench press – 3 sets/12 reps
- Leg extensions – 3 sets/12 reps
- Cable crossover flys – 3 sets/12 reps
- Triceps kickbacks – 3 sets/12 reps
- Side lunges – 3 sets/12 reps
- Dumbbell flys – 3 sets/12 reps
- Tricep pushdowns – 3 sets/12 reps
- Hip thrusts – 3 sets/12 reps
- Calf raises – 3 sets/12 reps
- Leg curls – 3 sets/12 reps
Sunday – Full rest
Week 4
Monday – Legs and biceps – light weights/ high reps
30 minutes cardio
- Barbell squats – 4 sets/14-16 reps
- Sumo deadlifts – 4 sets/14-16 reps
- Bicep curls – 4 sets/14-16 reps
- Leg extensions – 4 sets/14-16 reps
- Concentration curls – 4 sets/14-16 reps
- Side lunges – 4 sets/14-16 reps(2 each side)
- Side bicep curls – 4 sets/14-16 reps
- Hip thrusts – 4 sets/14-16 reps
- Reverse curls – 4 sets/14-16 reps
- Lying leg curls – 4 sets/14-16 reps
- Calf raises – 4 sets/14-16 reps
Tuesday – Chest and triceps – light weights/ high reps
30 minutes cardio
- Bench press – 4 sets/14-16 reps
- Triceps kickbacks – 4 sets/14-16 reps
- Dumbbell chest flys – 4 sets/14-16 reps
- Overhead triceps extensions – 4 sets/14-16 reps
- Incline bench press – 4 sets/14-16 reps
- Tricep dips – 4 sets/14-16 reps
- Cable crossover flys – 4 sets/14-16 reps
- Tricep pushdowns – 4 sets/14-16 reps
Wednesday – 30 minutes cardio
Thursday – Back and shoulders– light weights/ high reps
- 30 minutes cardio
- Barbell deadlifts – 4 sets/14-16 reps
- Front raises – 4 sets/14-16 reps
- Wide grip lat pull downs – 4 sets/14-16 reps
- Dumbbell lateral raises – 4 sets/14-16 reps
- Bent-over dumbbell rows – 4 sets/14-16 reps
- Shoulder press – 4 sets/14-16 reps
- Back extensions – 4 sets/14-16 reps
- Arnold press- 4 sets/14-16 reps
Friday – Full Rest
Saturday – Back, biceps and abs – light weights/ high reps
30 minutes cardio
- Lat pull downs – 4 sets/14-16 reps
- Hammer curls – 4 sets/14-16 reps
- Captain’s chair leg raises – 4 sets/14-16 reps
- Assisted pull-ups – 4 sets/14-16 reps
- Preacher curls – 4 sets/14-16 reps
- Planks – 2 sets/60 seconds
- Bent over rows – 4 sets/14-16 reps
- Bicep curls – 4 sets/14-16 reps
- Side planks – 2 sets/60 seconds (2 each side)
- Kettlebell swings – 4 sets/14-16 reps
Sunday – Full Rest
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.