This gym workout plan for weight loss keeps the strength work, because it helps you hold on to muscle while the scale goes down, and adds more conditioning: short cardio moves paired with core work, and a steady stretch of cardio to finish every session. Three days a week for 8 weeks, built for someone new to the gym.
In the app: this program as your plan. The week, its workouts and the next one to start.
Every exercise of the first week, in the order you do them. Sets × reps, and the rest is the pause after each set.
Week 1 is a practice week. It teaches the movements, so the same 4 base lifts open every session and only the core and cardio change. From week 2 the lifts start to change, and by week 3 each day has its own main lifts.
Monday
Superset Alternate them, set by set.
Wednesday
Superset Alternate them, set by set.
Friday
Superset Alternate them, set by set.
Built by the Coach.AI engine, version 55da4102.
Coach.AI
Real screens from Coach.AI with this program in week 1: the overview of every workout, with each exercise, its sets, reps and rest.
01 Day 1 · Full body
02 Day 2 · Full body
03 Day 3 · Full body
Scroll inside the screen to see the whole workout
The first week of your .AI plan is free.
Here is week 1 next to the weeks after it, from the same run of the engine. Each cell is sets × reps.
| Main lift | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Wide Seated Leg Press | 2 × 10 | 3 × 10 | 3 × 9 | 3 × 10 |
| Working sets in the week | 30 | 45 | 48 | 48 |
The last week closes with a test day: the same exercises, and you see in kilos and reps how much you added. Then the app opens the next program with one tap. It starts a little below where you finished, takes the weights you logged and carries on, so you never start from zero.
Beginner has three stages: Learning the moves, Adding weight and Getting ready for Skilled. Each program you train through without long breaks takes you up a stage. When the coach sees you’re ready for more, it offers you the next level, and whether to take it is up to you.
It's for you if your main goal is to lose weight and you're new to the gym or back after a break. A session in week 1 takes 36 min. Can you lose weight and build muscle at the same time? In your first months in the gym, often yes, a little. After that the honest job of this plan is to keep the muscle you have while the fat goes.
If weight isn't the point and you mainly want to get stronger, the beginner full body plan spends less of each session on conditioning.
Still choosing between full body and a split? Here’s how to pick for your week.
Pick a weight you could lift for two or three more reps than the card asks for. The first week is for learning the movements and finding your numbers, not for testing yourself. If you know a recent set on a lift, the 1RM calculator turns it into a working weight for any number of reps.
Do the next session when you can and keep the order. Don't squeeze two sessions into one day to catch up. In the app the rest of your week moves to the days ahead.
This week is built for a full gym: machines, cables and free weights. With dumbbells at home, or with no equipment at all, the exercises would be different. In the app you tell it what you have, and the plan only uses that.
Beginner full bodyThree full body sessions on machines that are easy to learn.
Push pull legsPush, pull and legs, one job per session.
Upper lowerTwo upper and two lower days, every muscle twice a week.
5 day splitPush, pull, legs, then upper and lower.
Home with dumbbellsDumbbells, a bench and three full body sessions.
Gym plan for womenThree full body sessions, women's starting weights.
Strength, 4 daysHeavy barbell lifts in low reps, four days a week.
2 days a weekFull body first, then an upper and a lower day.
Gym after 40Full body three times a week, with more rest.Coach.AI
This is the week Coach.AI builds for a typical person with this profile (Beginner, Lose weight, 3 days, Full gym, age 32). In the app it's fitted to your own goal, days, equipment and age, and to the sets you log: each next week is built from what you logged in the one before.
The first week of your .AI plan is free.
