Dan Go

This 8-week training program is designed to help you lose fat and build muscle with a simple 3-day structure. Each week you’ll train with compound lifts, accessory movements, and progressive overload to ensure consistent results. The program combines strength and hypertrophy work in balanced sessions (Workouts A, B, and C), making it ideal for intermediate lifters who want to drop body fat while maintaining or gaining muscle. Alongside proper nutrition and daily activity (like walking), this plan supports fat loss of up to 30 pounds in 90 days while improving strength, endurance, and overall fitness.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

Incline Bench Press (Dumbbell)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Squat (Smith Machine)

Overhead Press (Machine)

Chest Supported Row (Machine)

Deficit Push Up

Hip Thrust (Barbell)

Chest Press (Machine)

Leg Extension

Leg Curl

Calf Raise (Machine)

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