Program Description
Just trying to lose weight and get my body strong enough to do what I ask it to do.
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedApr 08, 2024 10:02
- Last EditedJun 21, 2025 05:07

Summary
Kickstart your fitness journey with the "Beginning Weight Loss" program, designed for those ready to shed pounds and build healthy habits. Over four weeks, you’ll engage in daily workouts that blend cardio and strength training, featuring exercises like walking, jogging, and targeted leg and core workouts. This comprehensive plan utilizes a full gym, ensuring you have the tools you need for effective workouts. Get ready to transform your body and boost your confidence, one session at a time!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Leg Press3 Sets
10 Reps
@6.5
4
Leg Extension3 Sets
10 Reps
@6.5
5
Leg Curl3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)3 Sets
10 Reps
@6.5
9
Tricep Kickback3 Sets
10 Reps
@6.5
10
Lying Leg Curl2 Sets
10 Reps
@6
11
Sit Up2 Sets
10 Reps
@6.5
12
Russian Twist2 Sets
10 Reps
@6.5
13
Lying Leg Raise2 Sets
10 Reps
@6.5
14
Swim1 Set
40 mins
@6
Day 2
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Swim1 Set
40 mins
@6
Day 3
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Leg Press3 Sets
10 Reps
@6.5
4
Leg Extension3 Sets
10 Reps
@6.5
5
Leg Curl3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)3 Sets
10 Reps
@6.5
9
Tricep Kickback3 Sets
10 Reps
@6.5
10
Lying Leg Curl2 Sets
10 Reps
@6
11
Sit Up2 Sets
10 Reps
@6.5
12
Russian Twist2 Sets
10 Reps
@6.5
13
Lying Leg Raise2 Sets
10 Reps
@6.5
14
Swim1 Set
40 mins
@6
Day 4
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Swim1 Set
40 mins
@6
Day 5
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Leg Press3 Sets
10 Reps
@6.5
4
Leg Extension3 Sets
10 Reps
@6.5
5
Leg Curl3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)3 Sets
10 Reps
@6.5
9
Tricep Kickback3 Sets
10 Reps
@6.5
10
Lying Leg Curl2 Sets
10 Reps
@6
11
Sit Up2 Sets
10 Reps
@6.5
12
Russian Twist2 Sets
10 Reps
@6.5
13
Lying Leg Raise2 Sets
10 Reps
@6.5
14
Swim1 Set
40 mins
@6
Day 7
1
Walk1 Set
20 mins
@6
Day 6
1
Walk1 Set
20 mins
@6