Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All workout plans

Beginner Gym Fat Loss

Fat lossBeginner

Three full-body sessions on machines and dumbbells with ten minutes of easy conditioning on the end. The lifting keeps the muscle; the kitchen does the rest.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈52 working sets

Equipment

GymDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs17 sets · 33%
  • Back9 sets · 17%
  • Core9 sets · 17%
  • Other8 sets · 15%
  • Chest6 sets · 12%
  • Shoulders3 sets · 6%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Squat, press, row, incline walk · 6 exercises · Up to 35 min

    • Dumbbell goblet squatQuads · Dumbbell3× 10–12 reps1 min 30 s restOne dumbbell at the chest, elbows inside the knees at the bottom.

  • Superset A · Run these back to back, and rest after the last one.

    • Lever chest pressChest · Machine3× 10–12 reps1 min 30 s restPaired with the row: press, row, then rest. It keeps the heart rate up without rushing the lifts.
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Lever lying leg curlHamstrings · Machine2× 12–15 reps1 min rest
    • Front plankAbs · Bodyweight3× 30 s45 s rest
    • Walking on incline treadmillFull body · Machine1× 600 s1 min restTen minutes, steep enough that talking is awkward but possible.

Workout 2 of 3

Full Body B

Leg press, pull-down, hinge, bike · 6 exercises · Up to 39 min

    • Sled 45° leg pressQuads · Sled3× 10–12 reps1 min 30 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dumbbell romanian deadliftGlutes · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dead bugAbs · Bodyweight3× 10 reps45 s rest
    • Stationary bike runFull body · Machine1× 600 s1 min restTen steady minutes at a pace you could hold for twenty.

Workout 3 of 3

Full Body C

Lunge, press, row, intervals · 6 exercises · Up to 35 min

    • Dumbbell lungeQuads · Dumbbell3× 10 reps1 min 30 s restTen a leg, alternating.

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell bench pressChest · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve an arm.
    • Glute bridge two legs on benchGlutes · Bodyweight3× 12–15 reps1 min rest
    • Cable kneeling crunchAbs · Cable3× 12–15 reps45 s rest
    • Stationary bike runFull body · Machine6× 30 s1 min restThirty seconds brisk, sixty easy, six rounds. Brisk, not flat out — you are a beginner at this too.

How to progress

Fat comes off in the kitchen; this keeps the muscle under it. Start every lift with a weight you could do fifteen with, keep two reps in reserve, and add a notch when the top of the range feels easy. The conditioning gets one minute or one incline step harder each week, never faster.

Start this plan

Plans like this

  • 33-Day Full BodyThe whole body three times a week, built on the squat, the bench and the deadlift. The plan most people should start on.3 daysGeneral fitnessBeginnerFull gym45 min
  • 33-Day Intermediate StrengthWhere the 5x5 stops working: two heavy days on the four lifts with a four-week percentage wave, and a volume day that builds the base underneath them.3 daysStrengthIntermediateFull gym55 min
  • 330-Minute Full BodyPaired exercises and short rests, three times a week. In and out in half an hour without skipping anything that matters.3 daysGeneral fitnessIntermediateFull gym25 min
  • 44-Day Fat LossFull-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.4 daysFat lossIntermediateFull gym40 min