Lean Rebuild: 3-Day Fat Loss & Muscle Definition

This 3-day-per-week program is designed to help you lose fat while regaining muscle definition. It balances compound lifts for strength with isolation exercises for muscle shaping. With 4 exercises per muscle group, each workout now has 8 total exercises (plus core work) for a higher training volume to maximize fat burn and muscle sculpting.

- 3 intense sessions per week:
    Day 1: Back & Biceps
    Day 2: Chest & Triceps
    Day 3: Legs & Shoulders

- Higher volume: Each muscle group gets 4 dedicated exercises.

- Shorter rest periods: 30-60 sec for isolation and 60-90 sec for compound lifts to keep heart rate high for fat burning.

- Moderate weight, higher reps (10-15): Promotes definition and endurance without excessive bulk.

- Core training at the end of each session for stability and fat loss.

Progressive Overload: Each week, try to increase reps, weight, or improve form to ensure continuous progress.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Focus: Build a strong, sculpted back and well-defined biceps.

Elliptical Machine

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Straight Arm Pulldown

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Preacher Curl (Barbell)

Back & Biceps

Focus: Build a well-defined chest and sculpted triceps.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Fly Press (Dumbbell)

Cable Crossover

Dip (Assisted)

Tricep Pushdown (Cable)

Tricep Extension (Dumbbell)

Bench Press (Close Grip)

Chest & Triceps

Focus: Strong, powerful legs and defined shoulders.

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Legs & Shoulders

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