Torch
Burn calories and build lean muscle with this 3-day fat-loss-focused program. High reps, short rest.
Lose WeightBeginnerMedium
3 days/week45 min/session2 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Dumbbell Bench Press 3 sets · 8-10 reps | — | Bent Over Two-Dumbbell Row 3 sets · 8-10 reps | — | Dumbbell Squat 3 sets · 8-10 reps | — | — |
| 2 | Incline Dumbbell Press 3 sets · 10-12 reps | — | One-Arm Dumbbell Row 3 sets · 10-12 reps | — | Dumbbell Lunges 3 sets · 10-12 reps | — | — |
| 3 | Standing Dumbbell Press 3 sets · 8-10 reps | — | Dumbbell Incline Row 3 sets · 10-12 reps | — | Stiff-Legged Dumbbell Deadlift 3 sets · 10-12 reps | — | — |
| 4 | Side Lateral Raise 3 sets · 12-15 reps | — | Dumbbell Bicep Curl 3 sets · 10-12 reps | — | Glute Kickback 3 sets · 12-15 reps | — | — |
| 5 | Reverse Flyes 2 sets · 15-20 reps | — | Hammer Curls 3 sets · 12-15 reps | — | Dumbbell Seated One-Leg Calf Raise 3 sets · 15-20 reps | — | — |
| 6 | Close-Grip Dumbbell Press 3 sets · 10-12 reps | — | Reverse Crunch 3 sets · 12-15 reps | — | Crunches 3 sets · 15-20 reps | — | — |
| 7 | Plank 3 sets · 30-45s reps | — | Incline Walk 1 sets · 20-30 min reps | — | Incline Walk 1 sets · 20-30 min reps | — | — |
| 8 | Incline Walk 1 sets · 20-30 min reps | — | — | — | — | — | — |