Fat Loss Training Programme | 8 Week Plan
Written by Jamie Bantleman
Fat Loss Training Plan
Supplement Protocol |
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Supplement | How Much? | What Time? |
Omega 3 Capsules | 6g Per Day | 2g x3 per day |
Daily Vitamins | 2 capsules | With Breakfast |
Vitamin D3 | 2 capsules | With Breakfast |
Magnesium Citrate | 800g | In the evening |
Nutri Greens | 2 scoops | With x2 Meals (any) |
Alpha Lipoic Acid | 1000mg | With PWO Meal |
Chromium | 4 capsules | With PWO Meal |
Whey Protein | 1 Scoop | Directly PWO |
Nutrition Protocol |
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Meal/Options | Food and Drink |
Breakfast 1 | Fillet Steak with 2 Poached Eggs and Spinach |
Breakfast 2 | 3 Egg Omelette with Chicken and chopped chilli and garlic |
Breakfast 3 | MyProtein Protein Pancakes with 50g blueberries (once per week only) |
Snack 1 | Chicken Breast with Hummus and Veg Sticks |
Snack 2 | Jacket Sweet Potato with Turkey Steak |
Snack 3 | MyProtein Protein Cookie with 1 Scoop Nutri Greens (once per week only) |
Lunch 1 | Mixed Salad with Chicken Breast and Raw Olive Oil |
Lunch 2 | Turkey Burgers with Asparagus and Avocado |
Lunch 3 | Cod Fillet with Mixed Vegetables and Olives |
Tea 1 | Fillet of Salmon with Quinoa and Mixed Vegetables |
Tea 2 | Lamb Fillet with Mixed Vegetables and Sweet Potato Mash |
Tea 3 | Sea Bass with Mixed Vegetables and Brown Rice |
Snack 1 | Greek Yoghurt with Chopped Nuts and Berries and 1 Scoop of Casein Protein |
Snack 2 | MyProtein Protein Porridge |
Snack 3 | 85% Dark Chocolate with Almond Butter (once per week only) |
Training Plan
This ia a three day per week resistance training plan with two days of cardio sessions (1 HIIT and 1 steady state cardio). There will be two phases of training, each one lasting four weeks.
Phase 1:
Monday | Training Day 1 |
Tuesday | Training Day 2 |
Wednesday | REST |
Thursday | Cardio Day 1 |
Friday | Training Day 2 |
Saturday | Cardio Day 2 |
Sunday | REST |
Training Day 1 |
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Order | Exercise | Sets | Reps | Rest |
A1 | Assisted Pull Up (Supinated Grip) | 5 | 10 | 10s |
A2 | Dumbbell Loaded Squat | 5 | 10 | 60s |
B1 | Seated Row (Semi Supinated Grip) | 5 | 10 | 10s |
B2 | Leg Press | 5 | 10 | 60s |
C1 | Lat Pull Down | 5 | 10 | 10s |
C2 | Lying Leg Curl | 5 | 10 | 60s |
Training Day 2 |
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Order | Exercise | Sets | Reps | Rest |
A1 | Dumbbell Chest Press | 5 | 10 | 10s |
A2 | Front Foot Elevated Split Squat | 5 | 10 | 60s |
B1 | Standing Cable Flies | 5 | 10 | 10s |
B2 | Dumbbell Walking Lunges | 5 | 10 | 60s |
C1 | Dumbbell Shoulder Press | 5 | 10 | 10s |
C2 | Leg Extension | 5 | 10 | 60s |
Training Day 3 |
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Order | Exercise | Sets | Reps | Rest |
A1 | Barbell Bent Over Row | 5 | 10 | 10s |
A2 | Dumbbell Romanian Deadlift | 5 | 10 | 60s |
B1 | Single Arm Dumbbell Row | 5 | 10 | 10s |
B2 | Seated Leg Curl | 5 | 10 | 60s |
C1 | Barbell Push Press | 5 | 10 | 10s |
C2 | Vertical Jump | 5 | 10 | 60s |
Cardio Day 1 |
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Exercise | Sets | |
20 seconds treadmill sprints with 40s rest | 10 |
Cardio Day 2 |
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Exercise | Sets | |
30 minutes steady state cardio (incline treadmill or stair master) | 1 |
Phase 2
Monday | Training Day 1 |
Tuesday | Training Day 2 |
Wednesday | REST |
Thursday | Cardio Day 1 |
Friday | Training Day 2 |
Saturday | Cardio Day 2 |
Sunday | REST |
Training Day 1 |
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Order | Exercise | Sets | Reps | Rest |
A1 | Incline Dumbbell Chest Press | 5 | 8 | 10s |
A2 | Dumbbell Loaded Squat | 5 | 8 | 10s |
A3 | Standing Cable Flies | 5 | 16 | 90s |
B1 | Dumbbell Romanian Deadlifts | 5 | 8 | 10s |
B2 | Flat Dumbbell 1 & 1/4 Press | 5 | 8 | 10s |
B3 | Lying Leg Curl | 5 | 16 | 90s |
C1 | High Foot Pos. Leg Press | 1 | 10/10/10 | x |
Training Day 2 |
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Order | Exercise | Sets | Reps | Rest |
A1 | Assisted Chin Up | 5 | 8 | 10s |
A2 | Barbell Front Squat | 5 | 8 | 10s |
A3 | Lat Pull Down | 5 | 16 | 90s |
B1 | Low Foot Leg Press | 5 | 8 | 10s |
B2 | Face Pull | 5 | 8 | 10s |
B3 | Leg Extension | 5 | 16 | 90s |
C1 | Reverse Cable Flies | 1 | 10/10/10 | x |
Training Day 3 |
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Order | Exercise | Sets | Reps | Rest |
A1 | Flat Dumbbell Chest Press | 5 | 8 | 10s |
A2 | Seated Machine Overhead Press | 5 | 8 | 10s |
A3 | Flat Cable Flies | 5 | 16 | 90s |
B1 | Barbell Hip Bridge | 5 | 8 | 10s |
B2 | Dumbbell Walking Lunge | 5 | 8 | 10s |
B3 | Vertical Jump | 5 | 16 | 90s |
ABS | Garhammers | 3 | 10 | 60s |
ABS | Reverse Crunch | 3 | 10 | 60s |
Cardio Day 1 |
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Exercise | Sets | |
30 seconds treadmill sprints with 60s rest | 10 |
Cardio Day 2 |
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Exercise | Sets | |
30 minutes steady state cardio (incline treadmill or stair master) | 1 |
Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.
Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.
When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.