Training plan – fat loss – 4 weeks

"Effective training plan for targeted fat loss: Combination of strength and endurance training for maximum calorie burning, muscle toning and visible results in just a few weeks."

"Burn calories. Build muscles. Get stronger – Drachensang makes it possible."

"Lose fat. Define your body. Feel energy – start now with Drachensang."

"Targeted training. Visible results. Drachensang will get you to your goal."

"Lose fat. Gain strength. Your transformation starts here – with Drachensang."

Weekly overview

Day 1: Upper Body Strength

Day 2: Lower Body & Core

Day 3: HIIT/Cardio

Day 4: Rest / Active Recovery

Day 5: Full Body Strength

Day 6: Cardio / Optional

Day 7: Break

Day 2 – Lower Body & Core
Exercise Sets Reps
Squats 3 12
Deadlifts 3 10
Lunges per leg 3 12
Plank 3 45 sec
Russian Twists 3 20
Stretching / Cooldown 1 5 min

Day 4 – Rest / Active Recovery

Light cycling, walking, mobility exercises 20–30 minutes

Day 6 – Cardio / Optional

30–40 minutes of easy cardio (treadmill, bike, cross trainer) or HIIT

Nutrition & Tips

Calorie deficit: approximately 300–500 kcal below daily requirement

High in protein: 1.6–2 g/kg body weight

Plenty of water: 2–3 liters per day

Sleep: 7–8 hours per night

Document progress each week

Day 1 – Upper Body Strength
Exercise Sets Reps
Bench Press 3 10
Dumbbell Rows 3 12
Shoulder Press 3 12
Bicep Curls 3 15
Cable Triceps Extensions 3 15
Stretching / Cooldown 1 5 min

Day 3 – Cardio / HIIT

Warm-up: 5 minutes of light jogging or rowing

HIIT: 20–25 minutes (e.g., 30-second sprint / 1-minute walk)

Cooldown: 10 minutes easy jogging

Day 5 – Full Body Strength
Exercise Sets Reps
Pull-ups 3 max
Push-ups 3 max
Goblet Squats 3 12
Kettlebell Swings 3 15
Abdominal exercise of choice 3 15–20
Stretching / Cooldown 1 5 min

Day 7 – Break

Recovery, stretching, mobility