Fat loss program: log

Print this page (or save it as a PDF). Write the weight and reps for each set, e.g. 95 × 8, 8, 7. When every set reaches the top of the range, go up next time.

Full gym

Workout A (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat3 × 10–15
Push-up3 × 8–15
Dumbbell row3 × 10–15 each side
Reverse lunge2 × 10–12 each side
Farmer carry3 × 30–45 s

Workout B (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell Romanian deadlift3 × 10–15
Dumbbell shoulder press3 × 10–15
Lat pulldown3 × 10–15
Glute bridge3 × 12–15
Plank3 × 30–45 s

Dumbbells only

Workout A (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat3 × 10–15
Push-up3 × 8–15
Dumbbell row3 × 10–15 each side
Reverse lunge2 × 10–12 each side
Farmer carry3 × 30–45 s

Workout B (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell Romanian deadlift3 × 10–15
Dumbbell shoulder press3 × 10–15
Dumbbell pullover3 × 10–15
Glute bridge3 × 12–15
Plank3 × 30–45 s

Home with bands

Workout A (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band squat3 × 10–15
Push-up3 × 8–15
Band row3 × 10–15
Reverse lunge2 × 10–12 each side
Bag carry3 × 30–45 s

Workout B (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band Romanian deadlift3 × 10–15
Band overhead press3 × 10–15
Band pulldown3 × 10–15
Glute bridge3 × 12–15
Plank3 × 30–45 s

Bodyweight

Workout A (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Bodyweight squat3 × 10–15
Push-up3 × 8–15
Table row3 × 10–15
Reverse lunge2 × 10–12 each side
Bag carry3 × 30–45 s

Workout B (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Glute bridge3 × 10–15
Pike push-up3 × 10–15
Table row3 × 10–15
Glute bridge3 × 12–15
Plank3 × 30–45 s

Weights in lbkg. From liftgood.now