Below is an example 4 day plan for building muscle and reducing body fat. This was designed for a client doing one session of personal training per week and the rest at the gym by themselves.
Your Gym72 Personal Trainer will ensure you are performing exercises safely and effectively to guarantee best results.
| PLAN | SETS AND REPS | |
| DAY 1 – CHEST AND TRICEPS | 3 exercises for chest (5 sets of 8 per exercise) | gym |
| 2 exercises for triceps (5 sets of 8 per exercise) | ||
| 20 mins cardio | ||
| DAY 2 – BACK AND BICEPS | 3 exercises for back (5 sets of 8 per exercise) | gym |
| 2 exercises for biceps (5 sets of 8 per exercise) | ||
| 20 mins cardio | ||
| DAY 3 – stretches and core | home | |
| DAY 4 – LEGS | 4 exercises for legs (5 sets of 8 per exercise) | gym |
| 20 mins cardio | ||
| DAY 5 – SHOULDERS AND CORE | 3 exercises for shoulders (5 sets of 8 per exercise) | gym |
| 3 core exercises | ||
| 20 mins cardio | ||
| DAY 6 – OFF | ||
| DAY 7 – OFF | ||