21-Day Beginner Fat Loss Split
Kickstart your fitness journey with a simple 21‑day gym program built to burn fat and build training consistency.
- Length
- 21 weeks
- Days a week
- 7
- Session length
- 35 to 56 min
- Equipment
- Barbell, Bodyweight, Bench
- Exercises
- 37 across 6 workout days
- In the app
- Free routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
21-Day Training Split
Day 1 Workout 8 exercises
-
Barbell Deadlift5 × 5 reps -
Barbell Front Squat5 × 5 repsPerform from this exercise through the treadmill run once, then repeat 4 more times for 5 total rounds. -
Kettlebell Thruster5 × 10 reps -
Medicine Ball Overhead Slam5 × 10 reps -
Treadmill Running5 min5 sets of 2 minutes at 5 km/h (3 mph). -
Side Bridge3 × 5 sDo this exercise and the next one once, then repeat 2 more times for 3 total rounds. -
Barbell Glute Bridge3 × 10 reps -
Front Plank6 s1 set for 6 minutes.
Day 2 Workout 7 exercises
-
Dumbbell Bench Press7 sets: 10, 10, 5, 5, 5, 5, 5 reps -
Lever T-bar Row (Plate Loaded)7 sets: 10, 10, 5, 5, 5, 5, 5 reps -
Barbell Close-Grip Bench Press5 × 5 repsPerform from this exercise through the next 3 exercises once, then repeat 4 more times for 5 total rounds. -
Cable Wide-Grip Lat Pulldown5 × 5 reps -
Barbell Wide Bench Press5 × 8 reps -
Cable Underhand Pulldown5 × 8 reps -
Stationary Bike12 min12 minutes (1 minute light, 1 minute moderate, 1 minute hard). Repeat this cycle for the full 12 minutes.
Day 3 Workout 4 exercises
Day 4 Workout 9 exercises
-
Dumbbell Seated Shoulder Press4 sets: 10, 8, 5, 3 reps -
Dumbbell Lateral Raise5 × 10 repsFrom this exercise onward, complete 1 round, then repeat for 4 more rounds. -
Jump Rope5 min5 sets of 1 minute. -
Dumbbell Front Raise5 × 10 reps -
Jump Rope5 min5 sets of 1 minute.
-
Dumbbell Rear Fly5 × 10 repsYou can also perform this exercise on a bench. -
Jump Rope5 min5 sets of 1 minute.
-
Barbell Shrug5 × 10 reps -
Jump Rope5 min5 sets of 1 minute.
Day 5 Workout 10 exercises
-
Barbell Full Squat7 sets: 10, 5, 5, 5, 3, 3, 3 reps -
Barbell Side Split Squat4 reps4 reps per side. Perform as a triple set with the next 2 exercises. -
Dumbbell Lunge5 repsPerform as a triple set with the previous and next exercises. -
Stationary Bike2 minImmediately after the previous 2 exercises, bike for 2 minutes.
-
Walking Lunge20 repsPerform all exercises from here to the end consecutively. After the first round, repeat 2 more times for 3 total rounds. -
Treadmill Running1 min1 minute on the treadmill.
-
Hanging Pike20 reps -
Treadmill Running1 min1 minute.
-
Barbell Standing Ab Rollout20 reps -
Treadmill Running1 min1 minute.
