Lean & Mean: 8-Week Fat Loss & Muscle Toning
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
8-Week
Days Per Week
4–5 Days / week
Time Per Workout
40–50 minutes
Equipment Required
Dumbbells, Resistance Bands, Kettlebell (optional)
Target Gender
Other
An 8-week program designed to shred fat while maintaining muscle definition.
This structured workout plan combines strength training with metabolic conditioning to help you lose fat without sacrificing muscle. It incorporates resistance training, bodyweight movements, and high-rep circuits for a lean, defined look.
Notes for Maximum Transformation
- Progress Weekly: Add resistance, increase time under tension, or reduce rest between sets.
- Maintain Clean Nutrition: Prioritize whole foods, lean proteins, and hydration.
- Optional Kettlebell Use: For additional challenge and variety.
- Recovery Days: Stretch, walk, or perform light yoga to promote muscle recovery.
- Weekly Goal: Focus on quality reps and explosive energy during conditioning work.
Day 1: Full Body Strength + MetCon Circuit
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Dumbbell Goblet Squat | 3 | 15 |
| Push-ups | 3 | 8-12 |
| dumbbell renegade row | 3 | 6-10 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Mountain Climber | 3 | 20 |
| Plank Leg Lift | 3 | 12-15 |
| Jack Burpees | 3 | 10-15 |
| Banded Glute Kickbacks | 3 | 12-15 |
Day 2: Upper Body Sculpt + Core Conditioning
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Kettlebell Chest Press on the Floor | 3 | 6-10 |
| Bicep Curl Machine | 3 | 12-15 |
| Cable Lateral Raise | 3 | 10-12 |
| Dumbbell Bent Over Reverse Row | 3 | 8-12 |
| Barbell Triceps Extension | 3 | 10-12 |
| Bicycle Crunch | 3 | 15--20 |
| Plank | 3 | 1 Min |
| Russian Twist | 3 | 20 |
| Hanging Side Knee Raises | 3 | 12 |
Day 3: Lower Body Burn + HIIT Finisher
| Exercise | Sets | Reps |
| Jump Squat | 3 | 8-12 |
| Dumbbell Romanian Deadlift | 3 | 12-15 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Lateral Step Up | 3 | 8-12 per leg |
| Barbell Clean and Press | 4 | 6-8 |
| Squat Hold Calf Raise | 3 | 12-15 |
| High Knees against wall | 3 | 1 |
| Jump Rope | 3 | 30-60 seconds |
| Burpees | 3 | 10-12 |
Day 4: Full Body Resistance + Core Stability
| Exercise | Sets | Reps |
| Tuck Jump | 3 | 10-15 |
| Barbell Clean and Press | 4 | 6-8 |
| Side Plank 1 | 3 | 1 |
| Barbell Hip Thrust | 3 | 12-15 |
| Banded Glute Bridge | 3 | 12-15 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Hanging Side Knee Raises | 3 | 12 |
| Mountain Climber | 3 | 20 |
Day 5 (Optional): Active Recovery or Conditioning Blast
| Exercise | Sets | Reps |
| Jump Rope | 3 | 30-60 seconds |
| Step Up Opposite Elbow to Knee Twist | 3 | 10-12 |
| Push Up to Renegade Row | 3 | 6-10 |
| Kettlebell Swings | 3 | 12-15 |
| Skater | 3 | 10-12 per leg |
| Superman | 3 | 10-15 |
| Russian Twist | 3 | 20 |
| Jack Burpees | 3 | 10-15 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Squat Hold Calf Raise | 3 | 45-60 sec |
