Week 3 - Foundation Phase | Strength & Fat Loss Program
Start your transformation with Week 3: a balanced 5-day workout plan that introduces strength training, fat-burning cardio, and foundational movements for all fitness levels.
1 - Full Body Fat Burn
Full Body Fat Burn
Primary Equipment
Stationary Bike
Alternative
Jump Rope or Light Jog
Primary Equipment
Smith Machine
Alternative
Dumbbell Goblet Squat
Primary Equipment
Chest Press Machine
Alternative
Barbell/Dumbbell Bench Press
Primary Equipment
Assisted Chin/Dip
Alternative
Lat Pulldown or Inverted Rows
Primary Equipment
Kettlebell
Alternative
Medicine Ball Slams
Primary Equipment
Ab Crunch Machine
Alternative
Crunches or Leg Raises on Mat
2 - Lower Body + Core
Lower Body + Core
Primary Equipment
Leg Press Machine
Alternative
Barbell or Dumbbell Squat
Primary Equipment
Leg Curl Machine
Alternative
Dumbbell Hamstring Curl
Primary Equipment
Leg Extension Machine
Alternative
Bodyweight Step-ups or Lunges
Primary Equipment
Back Extension Bench
Alternative
Superman on Mat
Primary Equipment
Abdominal Bench
Alternative
Floor Plank
Primary Equipment
Dumbbell + Aerobic Steps
Alternative
Bodyweight Step-ups
3 - Push
Push (Chest, Shoulders, Triceps)
Primary Equipment
Adjustable Bench + Dumbbells
Alternative
Smith Incline Press
Primary Equipment
Pec Dec Machine
Alternative
Cable Crossover or Dumbbell Fly
Primary Equipment
Shoulder Press Machine
Alternative
Dumbbell Shoulder Press
Primary Equipment
Cable Crossover Machine
Alternative
Overhead Dumbbell Extension
Primary Equipment
Medicine Ball
Alternative
Kettlebell Snatch
4 - Pull
Pull (Back, Biceps, Posterior Chain)
Primary Equipment
Cable Row Machine
Alternative
Barbell or Dumbbell Row
Primary Equipment
Lateral Pulley
Alternative
Assisted Pull-up
Primary Equipment
Functional Trainer
Alternative
Dumbbell Rear Delt Fly
Primary Equipment
Bicep Curl Bench
Alternative
Barbell or Dumbbell Curl
Primary Equipment
Cable Crossover
Alternative
Medicine Ball Twist
5 - HIIT + Core Conditioning
HIIT + Core Conditioning
Primary Equipment
Rowing Machine
Alternative
Bike Sprints
Primary Equipment
Dumbbell
Alternative
Barbell Thruster
Primary Equipment
Aerobic Steps
Alternative
Jump Squats
Primary Equipment
Bodyweight
Alternative
High Knees
Primary Equipment
Medicine Ball
Alternative
Cable Twist
Primary Equipment
Abdominal Bench
Alternative
Floor Sit-ups or Crunches