Full Body Pull - Build Muscle and Lose Weight

This program is designed to help you safely lose body fat, maintain and build lean muscle, and improve your overall strength and confidence using a beginner-friendly, pull-focused workout structure. With just three full-body gym sessions per week, it supports sustainable weight loss while promoting muscle definition — all tailored to help you look and feel your best by your wedding. Combining simple strength training, light conditioning, and a consistent routine, the program creates a strong foundation for long-term health and a lean, athletic physique.

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Week 1

Week 2

Week 3

Week 4

Stretching

Leg Press

Lat Pulldown (Neutral Grip)

Dumbbell Row

Bicep Curl (Cable)

Plank

Squat (Bodyweight)

Bench Press (Dumbbell)

Seated Row (Cable)

Incline Hammer Curl (Dumbbell)

Lying Leg Raise

Romanian Deadlift (Dumbbell)

Pull-Up (Assisted)

Step-Up (Weighted)

Treadmill

Russian Twist (Dumbbell)

Goblet Squat

Lat Pulldown

Seated Dumbbell Curl

Leg Curl

Chest Press (Machine)

Shrug (Dumbbell)

Abs Crunch (Machine)

Elliptical

Seated Row (Machine)

Deadlift (Dumbbell)

Hammer Curl

Hanging Knee Raise

Farmer's Walk (Weighted)

Shoulder Press (Machine)

Bent Over Row (Dumbbell)

Jump Rope

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