90 Day Gym Workout Plan to Lose Fat

This 90 day fat loss plan gives you all of the tools, advice and information you need to shred fat and carve out a physique to be proud of.

Are you ready to make some serious changes to your physique? To not only shred unwanted fat, but also create athletic, lean muscle too?

If you are, this is the workout program for you.

Starting your journey is the hardest part of any weight cut or shred. There’s so much information out there that it can be hard to know where to start.

Not only that, it can be demotivating if you don’t start to see results as fast as you’d like.

In this guide we take you through every single step, and give you all the information you need to make some positive changes to your figure, lifestyle and confidence.

This 90 day fat loss workout plan is great for beginners and also those returning after a break from training. And if you’re a bit more advanced you can still make some great progress from the plan too.

What does this program cover?

Goal:Fat loss, muscle conditioning, increase fitness
Aimed at:Beginner/intermediate level men and women
Program duration:12 weeks
Workout duration:45-60 minutes
Equipment needed:Dumbbell, body weight, kettlebell, trap bar

Welcome to the 90 Day Fat Loss Workout Plan 

The goal of this program is to straight up shred as much fat as possible in 12 weeks.

The aim is to get lean, but preserve as much muscle as possible. Given the right effort and drive you might even gain muscle too, helping you achieve an athletic and aesthetic, head turning physique.

This program dispels the myth that in order to maximize weight loss you have to focus on session after session of long and slow cardio. This program is different.

It focuses on a combined approach that prioritizes resistance training and uses cardio to compliment it, not the other way around.

The main goals of this program are:

  • Obliterate unwanted fat
  • Maintain or even add lean muscle
  • Be more confident in your body
  • Build athleticism and stamina

Man weightlifting to lose fat


Fat Loss With Weight Lifting

Gone are the days of cardio, cardio, cardio.

In the past, that was the go-to activity for both men and women when it came to fat loss. It was inefficient though, as it took hours and hours to make a difference, and even then, it was less than an optimal stimulus for fat loss.

The bottom line is; that in order to lose fat you need to reduce your calorie intake.

By achieving a calorie deficit and eating less than you burn off, you stimulate a series of biological reactions that free up stored fat to be used for energy.

The problem is though, that unless you do something to maintain your muscle mass, you’ll quickly find that you lose muscle as quickly as you lose fat.

What’s the problem with that?

Muscle is a big driver of metabolic health, and also helps you maintain a high metabolic rate – the more muscle you have, the higher your metabolism ticks over.

Every time you diet and don’t strength train, your metabolic rate gets lower.

You come off the diet and find it much easier to put weight on as your body isn’t as efficient at burning calories anymore. You diet again, lose even more muscle and the whole process occurs in a yo-yo fashion.

Incorporating strength training into a calorie deficit is the best way to maintain metabolic rate, burn more fat and keep strong during dieting.

Here’s why resistance training should form the bulk of your training:

  • More muscle means a higher energy cost – offsetting muscle loss while dieting helps to maintain a higher metabolic rate.
  • You can integrate cardio into resistance workouts – with the right structure and logical content, you can elevate your heart rate and ramp up calorie burn just like you would on a treadmill or bike, only you’ll be challenging your muscles too.
  • Strength training increases health – studies show that lifting weights regularly decreases the risk of metabolic, vascular, and cognitive disease. It’s the fountain of youth!

Why is the program 90 days long?

We want you to start seeing progress straight away – and with the right attitude and effort you will.

You’ll start to notice that your arms look more toned and your waist is that little bit slimmer.

But we’re going for an all-out, complete body transformation here.

So, giving yourself 12 weeks allows more time to stimulate, adapt, adjust and overcome the changes that need to occur in order to achieve a truly unbelievable transformation.


How Does The Gym Workout Plan Work?

We’ve kept this program simple.

When you’re working hard and driving towards a tough goal the last thing you want is an over-elaborate program that doesn’t work.

This program works in the real world.

It doesn’t need loads of different equipment, it doesn’t take up too much space in the gym, and it doesn’t require the strength of a defensive end player or the flexibility of an elite dancer.

Even if you haven’t got the equipment you need, you can sub in what you need. If you haven’t got a trap bar you can use a barbell. If you don’t have a kettlebell just grab a dumbbell.

Flexibility is key.

We appreciate that you might not be able to commit to 2-hour workouts or 6-times-per-week programming. We’ve kept things to a minimum so you can reach your targets in the least amount of gym time possible.

This is the most accessible fat loss program you could wish for

Many fat loss programs are over complicated. They focus more on keeping you entertained than actually promoting any real world fat loss.

The exercises change too frequently or you need tons of equipment to complete each session.

The common theme with this 90 Day Gym Workout Plan to Lose Fat is this –

You’ll be using circuit style training to create a muscle building stimulus, while at the same time, elevating your heart rate and burning calories. It’s a two-pronged attack on your body.

But it’s simple and easy to follow.

Aim to complete 2-3 sets of each exercise with minimal rest (no more than 90 seconds). Move from one exercise to the other as quick as you can too.

Choose weights that challenge you… but don’t go to absolute failure

In this plan you should be going for weights that would max you out at 10 reps if you tried to do as many as you could.

If you don’t go heavy enough you won’t challenge your body enough.

Now’s the time to really push and see what you’ve got.

You should try to add 1 set to each exercise each week and also try to add more weight too. That way you’ll keep challenging your body and switching calorie burn into overdrive.

Keep your rest times short to ramp up fat loss

We’ve known for a while now that keeping rest periods short doesn’t help boost muscle mass. It’s kind of irrelevant.

But what short recovery periods are good for is keeping your heart rate, oxygen consumption, calorie turnover and fat burning maximized.

Short rest periods means more fat burned. And a higher rate of work.

Productivity comes from making these workouts count as much as possible.

You’ll get fit while burning fat. That’s why you’re here.


The Program – 90 Day Gym Workout Plan to Lose Fat

NumberExercise Reps
A1Kettlebell goblet squat6-10
A2Jump pull-ups 6-10
A3Press-ups6-10
A4Kettlebell goblet back lunges6-10
A5Standing dumbbell press6-10
A6Trap bar deadlift6-10
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