FIERCE Fat-Burning Gym Routine (4 -12 Weeks)

This original 4-week fat-burning gym routine is version 1.0 of three. If you still have more to give at the end of the first four weeks, you can start over again and do Edition 2.0, which totals 8 weeks.

I recommend opting for the 12-week edition, 3.0, as this is the optimal time for achieving maximum results.

While this fat-burning gym routine is designed for women, men can also benefit from it. The primary difference is that men will typically lift heavier weights than women.

Additionally, please note that there are no recommended weights for each exercise, as this will depend on what you can comfortably lift without compromising your form.

Cardio options

On days that you will mainly be training the upper body (chest, triceps, back, and shoulders days), your cardio options should include exercises that activate and warm up the upper body.

Your cardio for this weekly gym routine can include the elliptical trainer, battle ropes, jumping rope, boxing class, rowing machine, swimming, etc.

On the other hand, on leg-intensive days, your cardio can include walking, running, spinning, cycling, stair climbing, kickboxing, aerobic classes, etc. 

Finally, you will determine the intensity of your cardio exercises. I recommend that you do low to medium intensity on leg days and high intensity on upper body or cardio-only days.

You might also like:

• 20-Minute Full Body Workout with Weights
• 8-Week HIIT Workout Plan (PDF)
• 4-Week Fat-Burning HIIT Workouts (At Home)
• Best Fat Burning Exercises at Home for Women
• 7-Day Gym Workout Plan for Weight Loss

4-Week Fat-Burning Gym Routine

Week 1

Monday – Legs and biceps

20 minutes cardio

• Barbell squats – 3 sets/ 10 reps
• Bicep curls – 3 sets/ 10 reps
• Romanian deadlifts – 3 sets/10 reps
• Concentration curls – 3 sets/ 10 reps
• Leg extensions – 3 sets/10 reps
• Side bicep curls – 3 sets/10 reps
• Hip thrusts – 3 sets/10 reps
• Reverse curls -3 sets/10 reps
• Leg curls – 3 sets/10 reps
• Standing hip abduction – 4 sets/10 reps (2 each side)

Tuesday – Chest and triceps

20 minutes cardio

• Triceps kickbacks – 3 sets/10 reps
• Bench press – 3 sets/10 reps
• Overhead triceps extensions – 3 sets/10 reps
• Dumbbell chest flys – 3 sets/10 reps
• Tricep dips – 3 sets/10 reps
• Cable crossover flys- 3 sets/10 reps
• Wide push-ups – 3 sets/10 reps

Wednesday – Full rest

Thursday – Back and shoulders

20 minutes cardio

• Barbell deadlifts – 3 sets/10 reps
• Front raises – 3 sets/10 reps
• Wide grip lat pull downs – 3 sets/10 reps
• Dumbbell lateral raises – 3 sets/10 reps
• Bent-over dumbbell rows – 3 sets/10 reps
• Shoulder press – 3 sets/10 reps
• Back extensions – 3 sets/10 reps
• Arnold press- 3 sets/10 reps

Friday- Legs, chest and triceps

20 minutes cardio

• Sumo deadlifts – 3 sets/10 reps
• Tricep dips – 3 sets/10 reps
• Bench press – 3 sets/10 reps
• Lying leg curls – 3 sets/10 reps
• Cable crossover flys – 3 sets/10 reps
• Leg extensions – 3 sets/10 reps
• Triceps kickbacks – 3 sets/10 reps
• Side lunges – 3 sets/10 reps
• Dumbbell flys – 3 sets/10 reps
• Tricep pushdowns – 3 sets/10 reps
• Hip thrusts – 3 sets/10 reps
• Calf raises – 3 sets/10 reps

Saturday – Back, biceps and abs

30 minutes cardio

• Lat pull downs – 3 sets/10 reps
• Hammer curls – 3 sets/10 reps
• Captain’s chair leg raises – 3 sets/10 reps
• Assisted pull-ups – 3 sets/10 reps
• Preacher curls – 3 sets/10 reps
• Planks – 3 sets/ 30 seconds
• Bent over rows – 3 sets/10 reps
• Bicep curls – 3 sets/10 reps
• Side planks – 2 sets/ 30 seconds
• Kettlebell swings – 3 sets/10 reps

Sunday – Full rest

Week 2

Monday – Legs, chest and triceps

20 minutes cardio

• Sumo deadlifts – 3 sets/12 reps
• Tricep dips – 3 sets/12 reps
• Bench press – 3 sets/12 reps
• Lying leg curls- 3 sets/12 reps
• Cable crossover flys – 3 sets/12 reps
• Triceps kickbacks – 3 sets/12 reps
• Leg extensions – 3 sets/12 reps
• Dumbbell flys – 3 sets/12 reps
• Tricep pushdowns – 3 sets/12 reps
• Hip thrusts – 3 sets/12 reps
• Calf raises – 3 sets/12 reps

Tuesday – Back, biceps and abs

20 minutes cardio

• Lat pull downs – 3 sets/12 reps
• Hammer curls – 3 sets/12 reps
• Captain’s chair leg raises – 3 sets/12 reps
• Assisted pull-ups – 3 sets/12 reps
• Preacher curls – 3 sets/12 reps
• Planks – 4 sets/ 30 seconds
• Bent over rows – 3 sets/12 reps
• Bicep curls – 3 sets/12 reps
• Side planks – 4 sets/ 30 seconds (2 each side)
• Kettlebell swings – 3 sets/12 reps

Wednesday – Full rest

Thursday – Legs and biceps

20 minutes cardio

• Dumbbell plie squats – 3 sets/12 reps
• Romanian deadlifts – 3 sets/12 reps
• Bicep curls – 3 sets/12 reps
• Barbell squats – 3 sets/12 reps
• Concentration curls – 3 sets/12 reps
• Lunges – 3 sets/12 reps
• Side bicep curls – 3 sets/12 reps
• Hip thrusts – 3 sets/12 reps
• Reverse curls – 3 sets/12 reps
• Leg press – 3 sets/12 reps
• Standing hip abductors – 4 sets/12 reps (2 each side)

Friday – Chest and triceps

20 minutes cardio

• Triceps kickbacks – 3 sets/10 reps
• Bench press – 3 sets/10 reps
• Overhead triceps extensions – 3 sets/10 reps
• Dumbbell chest flys – 3 sets/10 reps
• Tricep dips – 3 sets/10 reps
• Cable crossover flys- 3 sets/10 reps
• Wide push-ups – 3 sets/10 reps

Saturday – Full rest

Sunday- Back and shoulders

30 minutes cardio

• Barbell deadlifts – 3 sets/10 reps
• Front raises – 3 sets/10 reps
• Wide grip lat pull downs – 3 sets/10 reps
• Dumbbell lateral raises – 3 sets/10 reps
• Bent-over dumbbell rows – 3 sets/10 reps
• Shoulder press – 3 sets/10 reps
• Back extensions – 3 sets/10 reps
• Arnold press- 3 sets/10 reps

Week 3

Monday – Legs and biceps

No cardio

• Barbell squats – 3 sets/12 reps
• Sumo deadlifts – 3 sets/12 reps
• Bicep curls – 3 sets/12 reps
• Leg extensions – 3 sets/12 reps
• Concentration curls – 3 sets/12 reps
• Side lunges – 4 sets/12 reps(2 each side)
• Side bicep curls – 3 sets/12 reps
• Hip thrusts – 3 sets/12 reps
• Reverse curls – 3 sets/12 reps
• Lying leg curls – 3 sets/12 reps
• Calf raises – 3 sets/12 reps

Tuesday – Full rest

 Wednesday – Chest and triceps

30 minutes cardio

• Bench press – 4 sets/12 reps
• Triceps kickbacks – 4 sets/12 reps
• Dumbbell chest flys – 4 sets/12 reps
• Overhead triceps extensions – 4 sets/12 reps
• Incline bench press – 4 sets/12 reps
• Tricep dips – 4 sets/12 reps
• Cable crossover flys – 3 sets/10 reps
• Tricep pushdowns –  3 sets/12 reps

Thursday – Back, biceps and abs

30 minutes cardio

• Lat pull downs – 3 sets/12 reps
• Hammer curls – 3 sets/12 reps
• Captain’s chair leg raises – 3 sets/12 reps
• Assisted pull-ups – 3 sets/12 reps
• Preacher curls – 3 sets/12 reps
• Planks – 4 sets/ 40 seconds
• Bent over rows – 3 sets/12 reps
• Bicep curls – 3 sets/12 reps
• Side planks – 4 sets/ 40 seconds (2 each side)
• Kettlebell swings – 3 sets/12 reps

Friday – Full rest

Saturday – Legs, chest and triceps

No cardio

• Sumo deadlifts – 3 sets/12 reps
• Tricep dips – 3 sets/12 reps
• Bench press – 3 sets/12 reps
• Leg extensions – 3 sets/12 reps
• Cable crossover flys – 3 sets/12 reps
• Triceps kickbacks – 3 sets/12 reps
• Side lunges – 3 sets/12 reps
• Dumbbell flys – 3 sets/12 reps
• Tricep pushdowns – 3 sets/12 reps
• Hip thrusts – 3 sets/12 reps
• Calf raises – 3 sets/12 reps
• Leg curls – 3 sets/12 reps

Sunday – Full rest

Week 4

Monday – Legs and biceps – light weights/ high reps

30 minutes cardio

• Barbell squats – 4 sets/14-16 reps
• Sumo deadlifts – 4 sets/14-16 reps
• Bicep curls – 4 sets/14-16 reps
• Leg extensions – 4 sets/14-16 reps
• Concentration curls – 4 sets/14-16 reps
• Side lunges – 4 sets/14-16 reps(2 each side)
• Side bicep curls – 4 sets/14-16 reps
• Hip thrusts – 4 sets/14-16 reps
• Reverse curls – 4 sets/14-16 reps
• Lying leg curls – 4 sets/14-16 reps
• Calf raises – 4 sets/14-16 reps

Tuesday – Chest and triceps – light weights/ high reps

30 minutes cardio

• Bench press – 4 sets/14-16 reps
• Triceps kickbacks – 4 sets/14-16 reps
• Dumbbell chest flys – 4 sets/14-16 reps
• Overhead triceps extensions – 4 sets/14-16 reps
• Incline bench press – 4 sets/14-16 reps
• Tricep dips – 4 sets/14-16 reps
• Cable crossover flys – 4 sets/14-16 reps
• Tricep pushdowns –  4 sets/14-16 reps

Wednesday – 30 minutes cardio

Thursday – Back and shoulders– light weights/ high reps

• 30 minutes cardio
• Barbell deadlifts – 4 sets/14-16 reps
• Front raises – 4 sets/14-16 reps
• Wide grip lat pull downs – 4 sets/14-16 reps
• Dumbbell lateral raises – 4 sets/14-16 reps
• Bent-over dumbbell rows – 4 sets/14-16 reps
• Shoulder press – 4 sets/14-16 reps
• Back extensions – 4 sets/14-16 reps
• Arnold press- 4 sets/14-16 reps

Friday – Full Rest

Saturday – Back, biceps and abs – light weights/ high reps

30 minutes cardio

• Lat pull downs – 4 sets/14-16 reps
• Hammer curls – 4 sets/14-16 reps
• Captain’s chair leg raises – 4 sets/14-16 reps
• Assisted pull-ups – 4 sets/14-16 reps
• Preacher curls – 4 sets/14-16 reps
• Planks – 2 sets/60 seconds
• Bent over rows – 4 sets/14-16 reps
• Bicep curls – 4 sets/14-16 reps
• Side planks – 2 sets/60 seconds (2 each side)
• Kettlebell swings – 4 sets/14-16 reps

Sunday – Full Rest