Day 1: Chest, Shoulders & Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
28-Day CHEST STRENGTH & FAT LOSS
Pair chest-focused workouts with cardio, back and leg training. A balanced four-week routine to strengthen your upper body and support overall fat loss.
Focus and how to use this plan
Four weeks combining existing chest, back, leg and beginner full-body sessions, with two recovery days each week and no consecutive chest days. Use a towel and sturdy supports where shown. Chest exercises cannot selectively burn chest fat. Enlarged glandular breast tissue (gynaecomastia) is different from body fat; seek medical advice for a lump, persistent pain or nipple changes. This program is not a treatment or a guaranteed transformation.
Work through the calendar in order. A missed day does not erase your progress: resume where you left off rather than doubling the next session. Recovery days belong to the plan and can be marked complete after you take them.
Time: 16–30 min per training day, plus setup and any additional breaks. Equipment: Home items. Check each demonstration before starting; household supports must be stable and not slide.
These are site-written usage notes. The daily session names and original video links come from the channel's existing schedules. No outcome is guaranteed.
Your progress
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Day 2: Full-body cardio & conditioning
22 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 3: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 4: Back and Arms | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 5: Chest, Back and Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 6: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 7: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 8: Chest, Shoulders & Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 9: Full-body cardio & conditioning
25 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 10: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 11: Back and Arms | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 12: Chest, Back and Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 13: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 14: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 15: Chest, Shoulders & Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 16: Full-body cardio & conditioning
30 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 17: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 18: Back and Arms | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 19: Chest, Back and Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 20: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 21: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 22: Chest, Shoulders & Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 23: Full-body cardio & conditioning
28 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 24: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.
Day 25: Back and Arms | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 26: Chest, Back and Abs | 19 Min
19 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 27: Legs and Abs | 16 Min
16 minutes listed in the original schedule. Allow extra time for setup and pauses.
Follow the videos in numbered order:
Day 28: Rest & recover
Recovery day. No training session is required. Optional videos below are optional, not a replacement for rest.
Use this day to rest. An easy walk is optional if you feel comfortable; you do not need to make up a workout.