21-Day Beginner Fat Loss Split

Kickstart your fitness journey with a simple 21‑day gym program built to burn fat and build training consistency.

Beginner

Lose Fat

7 days/week

Gym

For Everyone

21 Days

Description

If you’re new to the gym and not quite happy with your current physique, this 21‑day program is the perfect place to start. It’s designed specifically for beginners who want to drop body fat, build basic strength, and develop a consistent training routine without feeling overwhelmed.

Over the next three weeks, you’ll train frequently and focus on learning proper movement patterns using classic gym equipment like barbells, dumbbells, cable machines, cardio machines, and medicine balls. Each session keeps things straightforward so you can focus on what really matters early on: good form, steady progress, and building the habit of showing up.

Workout Plan

Day 1 Workout

Barbell Deadlift

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

Barbell Front Squat

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

Notes:

Perform this exercise and treadmill running as 1 round, then repeat 4 more times for 5 total rounds.

Kettlebell Thruster

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-
5	10	-

Medicine Ball Overhead Slam

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-
5	10	-

Treadmill Running

Set	Reps	Weight
1	5	-

Notes:

5 sets of 2 minutes at 5 km/h (3 mph)

Side Bridge

Set	Reps	Weight
1	5	-
2	5	-
3	5	-

Notes:

Perform this exercise and the next one as 1 round, then repeat 2 more times for 3 total rounds.

Barbell Glute Bridge

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Front Plank

Set	Reps	Weight
1	6	-

Notes:

1 set of 6 minutes

Day 2 Workout

Dumbbell Bench Press

Set	Reps	Weight
1	10	-
2	10	-
3	5	-
4	5	-
5	5	-
6	5	-
7	5	-

Lever T-bar Row (Plate Loaded)

Set	Reps	Weight
1	10	-
2	10	-
3	5	-
4	5	-
5	5	-
6	5	-
7	5	-

Barbell Close-Grip Bench Press

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

Notes:

Perform this exercise and the next 3 exercises as one round, then repeat 4 more rounds for a total of 5 rounds.

Cable Wide-Grip Lat Pulldown

Set	Reps	Weight
1	5	-
2	5	-
3	5	-
4	5	-
5	5	-

Barbell Wide Bench Press

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-
5	8	-

Cable Underhand Pulldown

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-
5	8	-

Stationary Bike

Set	Reps	Weight
1	12	-

Notes:

12 minutes (1 min light, 1 min medium, 1 min heavy); repeat this cycle for the 12 minutes.

Day 3 Workout

Abs

Obliques

Glutes

Barbell Standing Ab Rollout

Set	Reps	Weight
1	12	-

Alternate Heel Touchers

Set	Reps	Weight
1	10	-

Hip Thrusts

Set	Reps	Weight
1	10	-

Crunch (Floor)

Set	Reps	Weight
1	20	-

Day 4 Workout

Dumbbell Seated Shoulder Press

Set	Reps	Weight
1	10	-
2	8	-
3	5	-
4	3	-

Dumbbell Lateral Raise

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-
5	10	-

Notes:

Perform all exercises from this one onward as 1 round, then repeat 4 more times for 5 total rounds.

Jump Rope

Set	Reps	Weight
1	5	-

Notes:

5 sets of 1 minute each

Dumbbell Front Raise

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-
5	10	-

Jump Rope

Set	Reps	Weight
1	5	-

Notes:

5 sets of 1 minute each

Dumbbell Rear Fly

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-
5	10	-

Notes:

You can perform this exercise on a bench as well.

Jump Rope

Set	Reps	Weight
1	5	-

Notes:

5 sets of 1 minute each

Barbell Shrug

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-
5	10	-

Jump Rope

Set	Reps	Weight
1	5	-

Notes:

5 sets of 1 minute each

Day 5 Workout

Barbell Full Squat

Set	Reps	Weight
1	10	-
2	5	-
3	5	-
4	5	-
5	3	-
6	3	-
7	3	-

Barbell Side Split Squat

Set	Reps	Weight
1	4	-

Notes:

4 reps each side; perform this exercise and the next 2 as a triple set.

Dumbbell Lunge

Set	Reps	Weight
1	5	-

Notes:

Perform this exercise with the previous and next as a triple set.

Stationary Bike

Set	Reps	Weight
1	2	-

Notes:

Immediately after the previous 2 exercises, cycle for 2 minutes.

Walking Lunge

Set	Reps	Weight
1	20	-

Notes:

Perform all exercises from this one until the last consecutively; after 1 round, repeat 2 more times for 3 total rounds.

Treadmill Running

Set	Reps	Weight
1	1	-

Notes:

1 minute treadmill

Hanging Pike

Set	Reps	Weight
1	20	-

Treadmill Running

Set	Reps	Weight
1	1	-

Notes:

1 minute

Barbell Standing Ab Rollout

Set	Reps	Weight
1	20	-

Treadmill Running

Set	Reps	Weight
1	1	-

Notes:

1 minute

Day 6 Workout

Chin-Up

Set	Reps	Weight
1	10	-

Notes:

Until failure

Assisted Triceps Dip (Kneeling)

Set	Reps	Weight
1	10	-

Notes:

Until failure

Barbell Curl

Set	Reps	Weight
1	5	-

Dumbbell Lying Single Extension

Set	Reps	Weight
1	5	-

Dumbbell Biceps Curl

Set	Reps	Weight
1	10	-

Cable Pushdown

Set	Reps	Weight
1	10	-

Walking on Treadmill

Set	Reps	Weight
1	400	-

Notes:

Walk 400 meters.