Customized Fat Loss For Men: 2-Week Workout Program

The best and most effective way for men to lose weight is by working out in the gym. This approach is not only safe (no ingestion of harmful chemicals), but also efficient in maintaining optimal bodyweight over the long term.

Nevertheless, you have to follow a well-structured and more importantly, a customized workout program to enjoy these benefits. With that in mind, here is some more information on customized fat loss for men:

An Overview of Workouts

customized fat loss for men

The exercises in this guide target both the upper and lower body. They are broken into a combination of both lower-body-pull and upper-body-push or upper-body-pull and lower-body-push exercises. As such, you should focus on a single workout combination instead of performing both when in the gym.

Workout Outline

1. Workout frequency

Visit the gym at least three times per week. Slot a day of rest in between workout sessions.

2. Workout session length

You can perform the workouts detailed below in 30-45 minutes.

3. How to perform workouts

Lift weights that total about 25% of your maximum lifting capability. Rest for 30 seconds in between sets.

Fat Loss Exercises:

1. Upper-body-push

upper body push

• Bench press

Lie on a flat bench face-up and assume wide grip on a weighted bar. Lift bar until arms straighten, lower it close to chest level, and repeat lift/lower motion until you complete desired reps.

• Incline dumbbell press

Lie on an incline bench while holding dumbbells with arms bent at the elbows to form 90° angle. Push the weights up while twisting your palms to face each other as your hands straighten. Then, assume the starting position and repeat the exercise.

• Pushup

Assume the pushup position and lower chest until your elbows are parallel with your upper body. Hold this position for about two seconds and resume starting position to complete one rep.

• Alternating dumbbell lift

Hold dumbbells in both hands with your palms facing inwards. Lift one weight while twisting your wrist until your palm faces upwards. Next, lower the weight and repeat motion with the other hand.

• Push press

Grasp weighted bar with your hands shoulder length apart. Jut chest outwards, lift bar until your arms straighten, and lower it to the shoulder level to complete one rep.

• Floor press

Lie face-up on the floor and ask a training partner to place a weighted bar on your hands. Lift/lower it in the same manner as if performing bench presses.

• Shoulder press

To perform this workout, follow the same motions as if performing incline dumbbell press.

2. Upper-body-pull lower body pull

• Face pull

Hold a rope/bar attached to an overhead pulley. Pull rope/bar towards your face while jutting your elbows outwards and stop when your upper arms are parallel with the shoulders. Release weighted pulley and repeat pulling motion.

• Cheat curl

Grasp a weighted bar with your hands shoulder-width apart. Bend your knees, push chest forwards, and use hip thrust to lift the bar all the way to the chin level. Lower the bar to thigh level and repeat the lifting motion.

• Chin up

Grip a pull up bar with your palms facing forwards or backwards. Hang on the bar with your arms fully extended and legs bent backwards at the knees. Pull up your body until your chin is level with the pull up bar, lower body, and repeat the pull up motion.

• Reverse curl

Hold a suitably weighted barbell with your hands shoulder width apart, palms facing downwards, and elbows close to your body. With your upper arms held stationary, curl weights upwards until bar reaches shoulder level. Lower the bar slowly to the starting position and repeat curling motion.

• Lat pulldown

Grip the ends of bar attached to weighted pulley machine while seated. Pulldown bar until it is level with your chin and release it to assume the starting position and repeat the same motion as many times as you desire.

• One-arm dumbbell row

Bend one leg at the knee and place it on top of a flat bench. Then, bend your torso forward until it is parallel to floor surface and use your hand on the same side as your bent leg to support your upper body. Pick a dumbbell with the free hand and lift it towards the outer side of your chest until your upper arm is parallel to your upper body. Lower the dumbbell to the floor surface and then repeat this movement.

• Inverted row

Lie face up under a fixed horizontal bar. Stretch out your hands to grasp a bar with wide overhand grip and pull up your body until your chest brushes the surface of the horizontal bar. Then, lower your body to the starting position and repeat this motion.

3. Lower-body-push

Lower body push

• Box squat

Assume the same position you would when performing leg squats. With a weighted bar supported behind your back at the shoulder level, lower your body while leaning forwards slightly to sit on a bench such that your thighs are parallel to floor surface. Hold this position for 1-2 seconds before resuming starting position and repeating movement.

• Lunge squat

Extend one leg forward and bend it at your knee such that your thigh is parallel with the floor surface. Next, lower your body and drop your knee of the trailing leg to the floor surface such that your thigh forms a 90° angle with the thigh of your extended leg. Then, raise your body and repeat the lunging motion.

• Bulgarian split squat

Assume a standing split stance. Bend one leg at the knee and place it on an elevated platform about 3-6 inches high. Lower your body until the knee of bent leg touches floor surface. Resume the starting stance and repeat the body lowering movement.

• Step up

Stand behind a raised platform/surface and step onto it with one leg. Pause for a few seconds and then step back. Repeat this motion with the other leg.

• Front squat

Grasp and support a weighted bar below chin level. Lower and raise your body as if performing leg squats about 12 times.

4. Lower-body-pull

kettlebell swing

• Romanian deadlift

Hold a barbell with your hands shoulder width apart and raised to the hip level. Bend your knees, swing your hips back, and lower bar to below knee level. Reverse motion to the starting position to complete one rep.

• Power clean

Assume the deadlift stance and follow the bar lifting routine. With the bar at thigh level, explosively lift it in a “jump and shrug” motion as high as you can. Lower body, rotate your elbows forward under the bar, bring the bar to rest on the front of your shoulders, and straighten up. Lower the bar and repeat this motion.

• Kettlebell or dumbbell swing

Stand behind a kettlebell with your feet shoulder width apart. Then, bend your knees while keeping your back straight and grip kettlebell with both hands. Swing the kettlebell up to the shoulder level in a fluid swinging motion with your hands fully extended and then return to the starting position.

• Single-leg Romanian deadlift

Assume the single-leg stance with dumbbell in the hand opposite supporting leg. Bend and lower your upper body as well as your hand with dumbbell while keeping your back straight. Swing free leg backwards until it is parallel to the floor and then swing back to the starting position.

• Deadlift

Assume the deadlift stance and grasp a weighted bar with the overhand grip with your hands shoulder width apart. Swing your hips inwards as you straighten and pull the bar upwards while keeping your arms straight. Reverse motion to complete one rep.

• Good morning

Assume the leg squat stance with barbell supported at the shoulder level. Extend your hips backwards while keeping your back straight until your upper body is parallel to the floor. Swing your hips forward to return to starting position and complete one rep.

Two-week Workout Schedule:schedule

• Workout I (days 1, 5, 10)

Upper-body push:
1) Bench press – 3 sets of 8 reps.
2) Incline dumbbell press – 5 sets of 5 reps.
3) Pushup – 2 sets of 15 reps.
4) Alternating dumbbell lift – 5 sets of 5 reps.
5) Push press – 3 sets of 5 reps.
6) Floor press – 5 sets of 5 reps.
7) Shoulder press – 5 sets of 5 reps.

Lower-body pull:
1) Romanian deadlift – 3 sets of 5 reps.
2) Power clean – 3 sets of 5 reps.
3) Kettlebell or dumbbell swing – 3 sets of 5 reps.
4) Single-leg Romanian deadlift – 3 sets of 5 reps.
5) Deadlift – 3 sets of 5 reps.
6) Good morning – 3 sets of 5 reps.

• Workout II (days 3, 8, 12)

1) Face pull – 3 sets of 5 reps.
2) Cheat curl – 3 sets of 5 reps.
3) Chin up – 2 sets of 5 reps.
4) Reverse curl – 3 sets of 5 reps.
5) Lat pulldown – 3 sets of 5 reps.
6) One-arm dumbbell row – 3 sets of 8 reps.
7) Inverted row – 2 sets of 5 reps.

1) Box squat – 3 sets of 5 reps.
2) Lunge squat – 2 sets of 5 reps.
3) Bulgarian split squat – 2 sets of 5 reps.
4) Step up – 3 sets of 5 reps.
5) Front squat – 3 sets of 5 reps.


The customized fat loss training routines described in this post will help you reduce likelihood of developing type 2 diabetes, cardiovascular diseases, and some types of cancer. In addition, you will develop a sculpted body and keep excess fat at bay.

I hope you’ve found this fat loss workout useful. There’s a great product that goes more in-depth about customized fat loss for men. You can learn more about it here.

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  1. Chris

    This is by far the worst workout article I’ve ever read.

  2. Tom

    Hey Chris, thanks for the feedback! I updated the article so the workout routine is more clear now. Let me know what you think. Cheers, Tom

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