8 Week Gym Routine for Fat Loss: Your Guide To Shedding Weight

There is no way around it. Fat loss is hard. But it gets a whole lot easier when you stop winging it and start following a plan.

This article lays out an 8-week fat loss workout routine built for real people who want a clear structure, solid training, and predictable progress. No fancy circus moves, no confusing jargon, just a simple program that helps you get leaner while keeping your muscle.

Quick answer: Train hard (and smart) with a muscle-building style split, use supersets to keep intensity high and workouts efficient, add a dialed cardio plan, and eat in a sustainable calorie deficit. Do that consistently for 8 weeks and you will be in a noticeably better place.

Important note: If you have an injury, medical condition, or you are new to training, talk with a qualified professional before starting. Start lighter than you think, focus on clean reps, and build momentum.

Table of contents:

• 8 Week Fat Loss Workout Routine
• The Cardio Program
• How to Set Up Your Diet For Fat Loss
• Fat Loss Tips For Success
• FAQs

8 Week Fat Loss Workout Routine

This 8-week fat loss routine is a three-day rotation split into two phases. You train three days in a row, take the fourth day as a rest day, then restart the program. After four weeks (not rotations), move on to phase two.

With this setup, most people will lift 5-6 days per week. If that sounds like a lot, remember that the rotation bakes in a rest day and the sessions are designed to be time-efficient.

The training split is as follows:

Day 1: Chest, Back, and Abs

Day 2: Legs and Calves

Day 3: Shoulders, Triceps, and Biceps

Day 4: Rest

Day 5: Start back with day 1.

The key feature of this program is supersets, which means performing two exercises back-to-back with little rest in between. Supersets do two useful things during a cut: they keep training density high (more work done in less time) and they can increase total calorie burn without turning your lifting session into a slow cardio class.

To get the most out of supersets, you need to pair the right movements. Based on research, the best setup is often agonist/antagonist supersets.¹ In plain English, that means pairing opposing muscle groups like chest and back, quads and hamstrings, or biceps and triceps. This tends to keep performance higher compared to random pairings.

Coaching rules that make this work:

• Stop 1-2 reps short of failure on most sets, then push closer to failure on the last set of an exercise if your form stays clean.
• Rest 1-3 minutes after each superset or triset (use the longer end when you go heavier).
• Progress weekly by adding a rep, adding a small amount of weight, or improving control and range of motion.

Phase 1 Workout Plan: (Weeks 1 to 4)

Phase one lays the groundwork. The first four weeks get you comfortable with the rotation, volume, and pace before things ramp up in phase two.

Just because this is a fat loss program does not mean you should train like you are made of glass. Keep a journal of your weights and try to beat them. During a cut, “winning” might be adding a rep, matching last week’s performance with better form, or holding steady while bodyweight drops. That still counts.

The bulleted exercises indicate a superset, or a triset if there are three exercises listed. Perform the exercises back to back with little rest. After completing the superset, rest for 1-3 minutes before doing the next round.

Day #1: Chest, Back, and Abs

1. Superset #1

• Barbell Bench Press: 3 sets x 6-8 reps
• Pullups: 3 sets x 6-8 reps (add extra weight if possible)

2. Superset #2

• Dumbbell Incline Press: 3 sets x 8-10 reps
• Dumbbell Row: 3 sets x 8-10 reps

3. Superset #3

• Cable Crossover: 3 sets x 10-12 reps
• Neutral Grip Lat Pulldown: 3 sets x 10-12 reps

4. Triset #1

• Hanging Leg Raise: 3 sets x 10-20 reps
• Decline Sit Ups: 3 sets x 10-20 reps
• Bicycle Crunches: 3 sets x 10-20 reps (each side)

Day #2: Legs and Calves

1. Barbell Back Squat: 3 sets x 6-8 reps

2. Superset #1

• Leg Press: 3 sets x 8-10 reps
• Barbell Romanian Deadlift: 3 sets x 8-10 reps

3. Superset #2

• Leg Extension: 3 sets x 10-12 reps
• Seated Leg Curl: 3 sets x 10-12 reps

4. Superset #3

• Standing Calf Raise: 3 sets x 8-10 reps
• Seated Calf Raise: 3 sets x 10-12 reps

Day #3: Shoulders and Arms

1. Overhead Barbell Press: 3 sets x 6-8 reps

2. Superset #1

• Dumbbell Side Raise: 3 sets x 8-10 reps
• Cable Facepulls: 3 sets x 8-10 reps

3. Superset #2

• Barbell Curl: 3 sets x 8-10 reps
• Cable Triceps Pulldowns: 3 sets x 8-10 reps

4. Superset #3

• Dumbbell Hammer Curl: 3 sets x 10-12 reps
• Lying EZ Bar Triceps Extension: 3 sets x 10-12 reps

Phase 2 Workout Plan: (Weeks 5 to 8)

Phase two bumps volume and reps. The higher reps are not magic for fat loss, but they are a built-in progression tool. More total work means a higher overall workload, which matters when calories are lower and you need a reason for your body to hold onto muscle.

Main lifts stay the same while assistance movements change. This keeps things fresh and helps you stay locked in for the full 8 weeks.

Day #1: Chest, Back, and Abs

1. Superset #1

• Barbell Bench Press: 4 sets x 8-10 reps
• Pullups: 4 sets x 8-10 reps

2. Superset #2

• Machine Incline Press: 4 sets x 10-12 reps
• Seated Cable Row: 4 sets x 10-12 reps

3. Superset #3

• Incline Dumbbell Fly: 4 sets x 12-15 reps
• Reverse Grip Lat Pulldown: 4 sets x 12-15 reps

4. Triset #4

• Ab Wheel: 3 sets x 10-20 reps
• Cable Machine Crunches: 3 sets x 10-20 reps
• Med Ball Russian Twists: 3 sets x 10-20 reps (each side)

Day #2: Legs and Calves

1. Barbell Back Squat: 4 sets x 8-10 reps

2. Superset #1

• Hack Squat or Belt Squat: 4 sets x 10-12 reps
• Dumbbell Romanian Deadlift: 4 sets x 10-12 reps

3. Superset #2

• Bulgarian Split Squats: 4 sets x 12-15 reps (each side)
• Lying Leg Curls: 4 sets x 12-15 reps

4. Superset #3

• Leg Press Calf Raise: 3 sets x 10-12 reps
• Seated Calf Raise: 3 sets x 12-15 reps

Day #3: Shoulders and Arms

1. Overhead Barbell Press: 4 sets x 8-10 reps

2. Superset #1

• Machine Side Raise: 4 sets x 10-12 reps
• Reverse Pec Deck: 4 sets x 10-12 reps

3. Superset #2

• Preacher Curl: 4 sets x 10-12 reps
• Dumbbell Overhead Triceps Extension: 4 sets x 10-12 reps

4. Superset #3

• Dumbbell Incline Bicep Curls: 4 sets x 12-15 reps
• Cable Triceps Kickbacks: 4 sets x 12-15 reps

The Cardio Program

The lifting routine is only part of the 8-week fat loss program. To round out the plan, we add cardio. How much cardio you need depends on your current activity level, your diet consistency, and how your body responds to a deficit.

That said, most people lose fat more efficiently with a structured cardio plan. For this program, cardio is broken into three categories: daily steps, moderate-intensity steady state (MISS), and high-intensity interval training (HIIT).

1. Daily Steps: Every Day

If you only track one thing outside the gym, track steps. Steps are the quiet driver of fat loss because they reflect how active you are when you are not training.

A common mistake is adding cardio while becoming more sedentary the rest of the day. You do the session, then unconsciously “earn” extra couch time. The result is less total movement and slower progress.

During this 8-week phase, aim for a minimum of 8,000 steps daily. For some people that is easy. For others, it is the difference-maker. If you need to bump steps with low-intensity steady-state cardio like brisk walking, do it. The real goal is building a less sedentary day-to-day routine.

2. Moderate-Intensity Steady State (MISS): 30-45 Minutes 3-4x a Week

Moderate intensity steady state (MISS) is one of the most reliable tools for fat loss because it is effective and recoverable. MISS is also called Zone 2 cardio, which generally means training at 60-70% of your max heart rate. It should feel steady and challenging, but you should still be able to maintain a conversation.

How to Perform MISS:

1. Pick a mode you will actually do consistently: incline treadmill walk, rucking, outside jog, elliptical, exercise bike, step mill, etc.
2. Work hard enough that you breathe heavier, but you can still talk in full sentences.
3. Perform 30-45 minutes, 3-4 times per week.
4. Best timing is separate from lifting or after lifting. Avoid doing it right before your lifting session if it kills your performance.

3. High-Intensity Interval Training (HIIT): 15-20 Minutes 1-2x a Week

HIIT is effective, but it is also expensive from a recovery standpoint. The biggest mistake with HIIT is doing too much too soon. You only need it once or twice per week to get the benefit while keeping your lifting performance from falling off a cliff.

If you like the Tabata style, check out The Tabata Method. If you prefer something more repeatable for fat loss, use the structure below.

How to Perform HIIT:

For this program, do:

1. 15-20 minutes of HIIT, starting with a 3-minute warm-up at a slow pace.
2. 10-15 rounds of all-out effort followed by 45 seconds of recovery.
3. Finish with a 2-minute cooldown.

You can do sprint workouts that include regular sprints, hill sprints, prowler sprints, sled sprints, treadmill sprints, Airdyne sprints, spin bike sprints, and more. The key is effort. High intensity means high intensity. If you want more ideas, check out 6 Best Fat Burning HIIT Workouts.

How to Set Up Your Diet For Fat Loss

This program works best when nutrition matches the goal. You cannot out-train a consistent calorie surplus. To lose fat, you need a calorie deficit, and you create that by combining increased activity with slightly reduced food intake.

Keep it simple: choose a starting target, track for 1-2 weeks, then adjust based on results. No drama, no crash dieting.

1. Calorie Intake

A straightforward starting point is multiplying your body weight by 10 to 12 to estimate daily calories. For example, if you weigh 180 pounds, that puts you around 1800-2160 calories per day.

That number is a starting point. If weight is not trending down after a couple weeks (use weekly averages, not one random weigh-in), reduce calories slightly or increase daily movement.

And yes, in some cases you can build muscle in a calorie deficit, especially if you are newer to training or coming back after time off.

2. Macronutrient Intake

Next up is calculating your macronutrients. Start with protein because it supports muscle retention and tends to make dieting easier.

Calculate protein by multiplying .8-1.2 of your goal weight (not current body weight). If you have a lot of weight to lose, stay closer to .8. If you are already relatively lean, you can push closer to 1.0-1.2.

Next, set fat to 25-30% of your calorie intake.

Example:

• Calories: 180 x 12 = 2160
• Protein: 160 x 1.2 = 190g
• Fat: 25% of calories = 60g

Then set carbs with whatever calories are left. In this example, between protein and fat, we have used 1,300 calories: 760 calories from protein (190 x 4) and 540 calories from fat (60 x 9). That leaves 860 calories for carbohydrates. Since carbs are four calories per gram, that is 215g of carbohydrates (860/4 = 215).

Pro tip: If you are training hard and your workouts feel flat, do not immediately blame the program. First, check sleep, steps, and whether your deficit is too aggressive.

Fat Loss Tips For Success

You have the plan. Now you need execution. These habits are what separate “I had a good week” from “I finished the 8 weeks and actually look different.”

1. Continue Training Hard

People tend to reduce effort in the gym when dieting. It happens gradually. As fatigue builds, it is easy to negotiate with yourself. Keep training hard. Pushing yourself in the gym helps you maintain muscle during the cut.

2. Time Your Workouts

If you are not careful, workouts get longer during a cut. Set a timer when you start and track total session time in your notebook. You do not need to sprint between sets, but you do need to stay focused.

3. Sleep

Sleep is a cheat code for fat loss. Poor sleep increases hunger and cravings, and hunger is your biggest enemy in a deficit. Aim for 7-9 hours per night.

4. Track Your Food Intake

A food diary or tracking app creates awareness fast. You learn what you are actually eating, not what you think you are eating. Tracking is also the best nutrition education you will ever get.

5. Eat More Veggies

Whatever your current veggie intake is, eat more. Vegetables add fiber, volume, and micronutrients with fewer calories. That helps appetite control and consistency. Eat a wide variety and keep it simple.

In addition to veggies, focus on lean proteins (chicken, eggs, fish, lean red meat, low-fat dairy, whey protein) and include healthy fats (nuts, natural peanut butter, salmon, olive oil, avocado).

6. Weigh Yourself at least Three Times a Week

Scale weight fluctuates. That is normal. Weighing yourself at least three times per week lets you build a weekly average and spot the real trend. Use the weekly average to guide adjustments, not a single high or low day.

FAQs

Have more questions about fat loss? Let’s answer them.

Can you lose body fat in 8 weeks?

Yes. With a consistent calorie deficit, hard training, and a structured activity plan, most people can lose noticeable body fat in 8 weeks.

Can I go from fat to fit in 8 weeks?

You can make a major start in 8 weeks, but big transformations take longer. The win here is momentum: better habits, better conditioning, and a leaner look you can keep building on.

What is the best gym routine to lose fat?

The best routine is one you can progress on while dieting: a mix of strength training (to keep muscle) and cardio or steps (to increase activity) paired with a sustainable calorie deficit.

How much weight can you lose in 8 weeks, realistically?

A common sustainable target is around 1-2 pounds per week, so 8-16 pounds in 8 weeks is realistic for many people. Weekly averages matter more than any single weigh-in.

What if I cannot recover on 5-6 lifting days per week?

Pull back slightly. Keep the split, but add an extra rest day when needed, reduce HIIT to 1x weekly, and prioritize sleep. The best plan is the one you can repeat consistently.

Conclusion

There you have it: an 8-week gym routine for fat loss built around the fundamentals that actually work. Lift hard to keep muscle, use cardio strategically, and eat in a sustainable deficit. Do not chase perfection. Chase consistency.

You might stumble at some point. That is normal. Get back on track the next meal, the next workout, the next day. Stack enough good days in a row and the next eight weeks can change a lot more than just how you look in the mirror.

Research:

1. Andersen, A., Brendløkken, S., & Dammen, R. (2021). Time Efficient Strength Training: The Effects of Agonist-Antagonist supersets versus traditional strength training. Ntnuopen.ntnu.no. https://ntnuopen.ntnu.no/ntnu-xmlui/handle/11250/2783217