5-day workout plan for weight loss
Four strength sessions and one easy cardio-and-mobility day. For people who like a daily routine.
Who this plan is for
For people with some experience who want to train most days. The cardio day keeps you moving without wearing you down.
Your weekly workouts
Mon · Upper body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Machine chest press Elbows about 45° from your sides | 3 × 8–10 | 60–90s |
| Seated cable row Pull elbow to your back pocket | 3 × 8–10 | 60–90s |
| Seated dumbbell shoulder press Ribs down, press straight up | 3 × 8–10 | 60–90s |
| Lat pulldown Lead with elbows, shoulder blades down | 3 × 8–10 | 60–90s |
| Dead bug Low back stays pressed into the floor | 3 × 8 / side | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
Tue · Lower body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Sit back between your heels, chest tall | 3 × 8–10 | 60–90s |
| Romanian deadlift (dumbbells) Push hips back, flat back, feel the hamstrings | 3 × 8–10 | 60–90s |
| Leg press Control the way down, whole foot on the floor | 3 × 8–10 | 60–90s |
| Pallof press (cable) Squeeze glutes, breathe slowly | 3 × 20–30s / side | 60–90s |
| Farmer carry Stand tall, short quick steps | 3 × 30–40s | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
Wed · Easy cardio + mobility
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline treadmill walk You can talk in full sentences | 1 × 30–40 min | — |
| Hip flexor + hamstring stretch Easy, no bouncing | 2 × 30s / side | — |
Fri · Upper body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Machine chest press Elbows about 45° from your sides | 3 × 8–10 | 60–90s |
| Seated cable row Pull elbow to your back pocket | 3 × 8–10 | 60–90s |
| Seated dumbbell shoulder press Ribs down, press straight up | 3 × 8–10 | 60–90s |
| Lat pulldown Lead with elbows, shoulder blades down | 3 × 8–10 | 60–90s |
| Dead bug Low back stays pressed into the floor | 3 × 8 / side | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
Sat · Lower body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Sit back between your heels, chest tall | 3 × 8–10 | 60–90s |
| Romanian deadlift (dumbbells) Push hips back, flat back, feel the hamstrings | 3 × 8–10 | 60–90s |
| Leg press Control the way down, whole foot on the floor | 3 × 8–10 | 60–90s |
| Pallof press (cable) Squeeze glutes, breathe slowly | 3 × 20–30s / side | 60–90s |
| Farmer carry Stand tall, short quick steps | 3 × 30–40s | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
How to progress over 4 weeks
- Week 1: Learn the movements. Finish every set with 2–3 reps left in the tank.
- Week 2: Same exercises. Add 1–2 reps to every set, or a little weight once you hit the top of the rep range.
- Week 3: Add one set to the first two exercises of each session. Keep 1–2 reps in reserve.
- Week 4: Lighter week. Drop one set from everything, keep the weights. Then start again a bit heavier.
Cardio and daily movement
Walk 7,000–10,000 steps a day. On non-lifting days add 20–30 minutes of incline treadmill walk. Walking is the easiest way to burn extra calories without making you hungrier.
Warm up and form
- Start with 5 minutes of easy cardio, then 1–2 light sets of your first exercise.
- Move with control. The lowering part of each rep should take about 2 seconds.
- Stop any exercise that causes sharp pain. Mild muscle soreness for a day or two is normal.
Pair this plan with the right calories: the calorie deficit calculator and protein calculator will give you your numbers.
Questions
Is it okay to work out 5 days a week while dieting?
Yes, if you sleep well and eat enough protein. If you feel run down, swap a strength day for a walk.
Is lifting weights good for weight loss?
Yes. Strength training helps you keep muscle while you eat less, so more of the weight you lose comes from fat. It also makes you stronger and look more toned as you lose.
Should I do cardio or weights to lose weight?
Both help, but your diet does most of the work. Lift 2–4 days a week to keep muscle, and walk daily for extra calorie burn.
More workout plans
General fitness information, not medical advice. Check with your doctor before starting a new exercise program.