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Mahek's 4-Day Weight Loss & Strength Building Plan

Program Overview

Goal: Lose 21kg (from 76kg to 55kg target) while building stamina and strength Duration: Each session 45-60 minutes Schedule: Monday, Tuesday, Thursday, Friday Rest Days: Wednesday, Saturday, Sunday

Weekly Schedule

Monday: Upper Body Push + Low-Impact Cardio

Strength Training (30-35 minutes):

  • Dumbbell chest press on bench (15lbs): 3 sets x 8-10 reps
  • Dumbbell shoulder press standing (10lbs): 3 sets x 8-10 reps
  • Dumbbell tricep overhead press (10lbs): 3 sets x 10-12 reps
  • Dumbbell lateral raises (5lbs): 3 sets x 12-15 reps
  • Dumbbell front raises (5lbs): 3 sets x 10-12 reps
  • Exercise ball push-ups (knees): 3 sets x 8-12 reps
  • Exercise ball plank: 3 sets x 20-30 seconds

Cardio (20-25 minutes):

  • Elliptical: 20-25 minutes at moderate pace (upper body recovery-focused)

Tuesday: Lower Body + High-Intensity Cardio

Strength Training (30-35 minutes):

  • Dumbbell goblet squats (15lbs): 3 sets x 12-15 reps
  • Dumbbell lunges (10lbs): 3 sets x 8-10 per leg
  • Dumbbell Romanian deadlifts (15lbs): 3 sets x 10-12 reps
  • Dumbbell step-ups on bench (10lbs): 3 sets x 8-10 per leg
  • Dumbbell calf raises (15lbs): 3 sets x 15-20 reps
  • Dumbbell wall sit with weight (10lbs): 3 sets x 20-30 seconds
  • Exercise ball wall squats: 2 sets x 12-15 reps

Cardio (20-25 minutes):

  • Treadmill intervals: 5 min warmup, then alternate 1 min fast walk/30 sec recovery x 10 rounds, 5 min cooldown

Thursday: Upper Body Pull + Steady Cardio

Strength Training (30-35 minutes):

  • Dumbbell bent-over rows (10lbs): 3 sets x 10-12 reps
  • Functional Trainer lat pulldowns (start light): 3 sets x 10-12 reps
  • Dumbbell reverse flies (5lbs): 3 sets x 12-15 reps
  • Dumbbell bicep curls (10lbs): 3 sets x 10-12 reps
  • Dumbbell hammer curls (10lbs): 3 sets x 10-12 reps
  • Functional Trainer face pulls (start light): 3 sets x 12-15 reps
  • Exercise ball dead bugs: 3 sets x 10 per side

Cardio (20-25 minutes):

  • Rowing machine: 20-25 minutes steady pace (complements pulling movements)

Friday: Full Body Circuit + Active Recovery Cardio

Circuit Training (35 minutes): Complete 4 rounds, 45 seconds work / 15 seconds rest:

Round 1-2:

  • Medicine ball overhead press (6lbs)
  • Dumbbell thrusters (10lbs)
  • Exercise ball mountain climbers
  • Dumbbell renegade rows (5lbs)
  • Medicine ball Russian twists (6lbs)
  • Dumbbell squat to press (10lbs)

Round 3-4:

  • Medicine ball standing rotations (6lbs)
  • Dumbbell burpee with weights (5lbs)
  • Exercise ball knee tucks
  • Dumbbell alternating lunges (10lbs)
  • Medicine ball wood chops (6lbs)
  • Dumbbell deadlift to upright row (10lbs)

Cardio (15-20 minutes):

  • Stationary bike: 15-20 minutes easy pace (active recovery after intense circuit)

Weight Progression Guide

Starting Weights (Week 1-2):

  • Light exercises: 5lbs (lateral raises, front raises, reverse flies, renegade rows)
  • Medium exercises: 10lbs (shoulder press, bicep curls, lunges, rows, most circuit work)
  • Heavy exercises: 15lbs (chest press, deadlifts, goblet squats, calf raises)
  • Medicine balls: 6lbs for most exercises, 4lbs if 6lbs unavailable
  • Progression: Move up in 5lb increments when current weight becomes easy

Progression Rules:

  • Week 3-4: Increase by 5lbs when all sets completed easily with 2+ reps left in tank
  • Week 5-8: Continue 5lb increases or add 2-3 reps before moving up weight
  • Month 2+: For small muscle exercises (lateral raises), consider adding reps (15-20) instead of weight if 10lbs feels too heavy

Cardio Intensity Guidelines

Intensity Levels:

  • Moderate (Elliptical, Bike): 6-7/10 effort, can hold conversation
  • Steady (Rowing): 7/10 effort, breathing harder but controlled
  • Intervals (Treadmill): Fast intervals 8/10, recovery 4-5/10
  • Target Heart Rate: 120-150 bpm (60-75% max for her age)

Cardio Progression:

  • Week 1-4: Focus on consistency, maintain prescribed times
  • Week 5-8: Add 5 minutes to steady cardio sessions
  • Week 9-12: Increase interval intensity or add extra interval rounds
  • Month 4+: Consider adding 10 minutes to any session

Important Guidelines

Rest Periods:

  • Strength exercises: 45-60 seconds between sets
  • Circuit training: 15 seconds between exercises, 2 minutes between rounds
  • Between strength and cardio: 3-5 minutes

Form Priorities:

  • Squats/Lunges: Keep knees behind toes, chest up
  • Deadlifts: Flat back, hinge at hips
  • Rows: Squeeze shoulder blades, control the weight
  • Presses: Full range of motion, controlled movement

Weekly Schedule:

  • Monday: Upper Push (arms/chest will be sore)
  • Tuesday: Lower Body (legs will be sore)
  • Wednesday: REST
  • Thursday: Upper Pull (back/biceps work, chest recovered)
  • Friday: Full Body (lighter weights, metabolic focus)
  • Saturday/Sunday: REST or light activity

Expected Timeline:

  • Month 1: 3-4kg loss (initial water weight + fat)
  • Months 2-4: 2-3kg loss per month
  • Months 5-8: 2kg loss per month
  • Months 9-12: 1-2kg loss per month (final 6-8kg)

Success Tracking:

  • Weekly: Body weight (same day, same time)
  • Bi-weekly: Body measurements (waist, hips, arms)
  • Monthly: Progress photos and fitness benchmarks
  • Daily: Energy levels and how clothes fit

Rest Day Activities

Light movement options:

  • 20-30 minute walks
  • Gentle stretching with yoga mat
  • Light household activities
  • Swimming (if available)

Nutrition Support

While this is an exercise plan, remember that weight loss is 70% diet. Consider tracking calories and focusing on whole foods, lean proteins, and staying hydrated for best results.

Content is user-generated and unverified.
    Mahek's 4-Day Weight Loss & Strength Building Plan | Claude