8-Week Fat Loss & Muscle Retention Program Client: 35 years old, beginner | Goal: Lose 20 lbs while maintaining muscle | Schedule: 4 days/week | Equipment: Full commercial gym | Limitations: None Weekly Schedule Monday: Upper Body A · Tuesday: Lower Body A · Thursday: Upper Body B · Friday: Lower Body B Optional: Walk 20-30 minutes on non-lifting days. WEEKS 1-2: FOUNDATION PHASE Focus on learning technique, controlling tempo, and leaving 2-3 reps "in the tank" on every set. DAY 1 - UPPER BODY A Warm-Up (5 min): 3 min treadmill walk, band pull-aparts x15, arm circles x10 each direction, 1 light warm-up set before each main lift. 1. Dumbbell Bench Press - 3x10, rest 90 sec. Cue: Keep shoulder blades squeezed into the bench. 2. Lat Pulldown - 3x10, rest 90 sec. Cue: Pull elbows toward your hips, not behind you. 3. Seated Dumbbell Shoulder Press - 3x10, rest 75 sec. Cue: Keep ribs down and press straight overhead. 4. Chest-Supported Row - 3x12, rest 75 sec. Cue: Pull with your elbows, not your hands. 5. Cable Triceps Pushdown - 2x12, rest 60 sec. 6. Dumbbell Curl - 2x12, rest 60 sec. DAY 2 - LOWER BODY A Warm-Up: 5-min incline walk, bodyweight squats x10, walking lunges x10 per leg. 1. Goblet Squat - 3x10, rest 90 sec. Cue: Sit between your heels and keep chest tall. 2. Romanian Deadlift (Dumbbells) - 3x10, rest 90 sec. Cue: Push hips back while keeping a flat back. 3. Leg Press - 3x12, rest 75 sec. Cue: Lower under control and drive through mid-foot. 4. Seated Leg Curl - 3x12, rest 60 sec. Cue: Pull heels toward your body smoothly. 5. Standing Calf Raise - 3x15, rest 45 sec. DAY 3 - UPPER BODY B Warm-Up: 3-min rower, band pull-aparts x15, push-ups x10. 1. Machine Chest Press - 3x10, rest 90 sec. Cue: Keep shoulders down and back. 2. Seated Cable Row - 3x10, rest 90 sec. Cue: Pull handle to your lower ribs. 3. Incline Dumbbell Press - 3x10, rest 75 sec. Cue: Lower under control and drive evenly. 4. Lat Pulldown (different grip) - 3x12, rest 75 sec. Cue: Pull elbows down before bending arms. 5. Lateral Raise - 2x15, rest 45 sec. 6. Rope Hammer Curl - 2x12, rest 60 sec. DAY 4 - LOWER BODY B Warm-Up: 5-min bike, glute bridges x15, bodyweight squats x10. 1. Trap Bar Deadlift - 3x8, rest 2 min. Cue: Push the floor away with your feet. 2. Bulgarian Split Squat - 3x10 each leg, rest 75 sec. Cue: Drop straight down, don't lean forward. 3. Leg Extension - 3x12, rest 60 sec. Cue: Pause briefly at the top. 4. Seated Leg Curl - 3x12, rest 60 sec. Cue: Move slowly both directions. 5. Plank - 3x30 seconds, rest 45 sec. Cue: Keep body in one straight line. WEEKS 3-4: Same exercises. Progression: +5-10 lbs on lower-body and +2.5-5 lbs on upper-body movements when all reps are completed; add 1 rep to each set before increasing weight (Wk1 3x10 -> Wk2 3x11 -> Wk3 3x12 -> Wk4 increase weight, back to 10). WEEK 5: DELOAD - reduce all weights ~15-20%, cut all sets in half, keep movement quality high. WEEKS 6-8: Return to normal training. Main lifts move to 4x8-10 (bench/machine press, rows, pulldowns; goblet squat, trap bar deadlift, RDL, leg press). Accessories unchanged. Increase load gradually inside the rep range. EXACT PROGRESSION PLAN: Wk1-2 learn patterns at moderate weight · Wk3 +1 rep/set · Wk4 +1 rep/set, weight up next week if all reps hit · Wk5 deload · Wk6 resume Wk4 weights · Wk7 +2.5-5 lbs upper / +5-10 lbs lower · Wk8 repeat Wk7 loads, attempt 1-2 extra reps. IF A WEEK IS MISSED: 1 week - resume where you left off. 2 weeks - reduce all weights 10% for the first week back. 3+ weeks - restart from Week 3 loads. DELOAD GUIDANCE: use the Week 5 deload; take an extra one if performance drops 2 straight weeks, motivation is unusually low, soreness lasts 4-5+ days, or joints feel beaten up. Deload = -15-20% weight, -50% sets, same movements. PAIN VS SORENESS - 3 RED FLAGS: 1) Sharp, stabbing, or sudden pain during a lift (soreness is dull and muscular). 2) Pain that changes your movement - limping, twisting, favoring a side. 3) Pain that worsens over 48 hours (normal soreness improves daily). Success targets: train 4 days/week, increase weights gradually, 8,000-10,000 steps daily, lose about 1-2 lbs/week, keep strength on the big lifts while body weight drops. Consistency drives the results.