FAT LOSS · BEGINNER · MINIMAL EQUIPMENT · 5 DAYS/WEEK
14-Day Kickstart workout program
14-day beginner kickstart. Gentle full-body sessions with machine and dumbbell variants so technique stays the focus. Who this is for: someone new to fat-loss training.
The workouts
Day 1 — Full-Body A
- Leg Press (Machine)3 × 12
- Chest Press (Machine)3 × 12
- Lat Pulldown (Machine)3 × 12
- Lateral Raise (Dumbbell)3 × 15
- Bicycle Crunch3 × 12
Day 2 — Full-Body B
- Goblet Squat3 × 12
- Bench Press (Dumbbell)3 × 12
- Seated Cable Row - V Grip (Cable)3 × 12
- Lunge (Dumbbell)3 × 12
- Plank3 × 30
Day 3 — Full-Body C
- Romanian Deadlift (Dumbbell)3 × 12
- Incline Bench Press (Dumbbell)3 × 12
- Lat Pulldown (Cable)3 × 12
- Shoulder Press (Dumbbell)3 × 12
- Reverse Crunch3 × 12
Day 4 — Full-Body Circuit
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Chest Fly (Machine)3 × 15
- Single Arm Cable Row3 × 15
- Crunch3 × 15
Day 5 — Full-Body E
- Bulgarian Split Squat (Dumbbell)3 × 12
- Arnold Press (Dumbbell)3 × 12
- Bent Over Row (Dumbbell)3 × 12
- Hammer Curl (Dumbbell)3 × 12
- Side Plank3 × 25
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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