Public Gym Fat-Burning Plan

**Public Gym Fat-Burning Plan** is a dynamic 12-week program designed to torch fat and sculpt your physique through a blend of strength training and cardio workouts. With 48 sessions scheduled over the duration, you'll engage in a variety of exercises, including barbell squats, deadlifts, and high-intensity sprints, all tailored to boost your metabolism and enhance muscle definition. This plan caters to all fitness levels, ensuring you build strength and endurance while effectively burning calories. Get ready to transform your body and achieve your fitness goals!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

Hip Thrust (Barbell)

Farmer's Walk (Weighted)

Sprint Ladder x 3
30s hard/30s rest, 40s hard/40s rest, 50s hard/ 50s rest

Sprint

Advanced Conditioning 

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Hamstring Curl

Sit Up

Renegade Row

Cardio

Optional 

Bench Press (Barbell)

Pendlay Row

Overhead Press (Barbell)

Skull Crusher (Dumbbell)

Lateral Raise (Cable)

HIIT (One Machine)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Calf Raise

Hanging Leg Raise

Lower Body Heavy

Plank

Russian Twist

Chest Supported Row (Machine)

Plank (Weighted)

Full Body Strength 

Pick one
Sled Push 12-15 rounds (20-30 yards)
Row 500m x 6-8 (1:1 rest)
Treadmill Sprints 15s/45sx15

0 reviews for Public Gym Fat-Burning Plan