Four Week Weight Loss Transformation Plan

At Prep Perfect, we’re always aiming to help you reach any and all of your health goals. And now that the new year has started, and the indulgences of the festive season have stopped, you’re likely looking to shed some weight. However, you’re not sure where exactly to start when it comes to transforming your body for the new year ahead. 

Well that’s where we come in – we’ve previously put together a muscle gain plan that can help you get on track for building strong lean muscle mass in just 28 days. So, we thought we’d do something similar for weight loss too. 

If you’re struggling to gain ground with your current workouts, don’t worry. Losing weight isn’t easy. It takes focus and a plan to really see the results you want. Of course it’s also important to eat the right foods as part of your plan too, which is why we offer our monthly weight loss meal plan. This can help you reach your goals without the stress of knowing what food to buy and cook. 

So, let’s get started on your 4 week weight loss transformation plan to help you lose fat and achieve solid, strong and lean conditioning.

The build to burn balance

One of the best ways to shed weight is to train to build muscle as well as for fat loss. This means striking a balance between burning fat and building muscle, in order to achieve the best possible results from your 4 week weight loss transformation plan. 

There are various ways to achieve this balance, but one of the most effective methods is to focus on strength training and cardio workouts. The strength training will help you build lean muscle mass, while lowering your body fat percentage. And cardio can burn fat, while allowing you to experiment with a variety of workouts, as there’s far more options than just going for a run, especially if you’re not keen on running. 

Weight training is excellent for fat loss for the following reasons:

 – It increases your EPOC (excess post-exercise oxygen consumption) which basically means your   metabolism is elevated and can be an effect that can last around 48 hours compared to cardio which is   mostly only elevated during the activity itself. This is because you inflict micro tears on your muscle   fibres when lifting heavy weight. 

 – It increases testosterone and GH (growth hormone) which have a great effect on fat loss.

 – The larger your muscles the more calories you’ll burn throughout the day. The bigger the engine   (muscles) the more fuel (calories) it requires.”

By adding and keeping muscle, your body will be able to burn fat even at rest. However, before we talk   about the exercises you can do each week, it’s important to figure out how much weight you should be lifting.

What weight is right for you?

Generally speaking, in order to build muscle and burn fat, you need to find a weight that challenges you when you attempt the final few reps of an exercise. However, in order to achieve success with your 4 week weight loss transformation plan, you also need to choose weights that you can lift comfortably for multiple sets. Find out the heaviest weight you can lift for 3 to 5 reps of a given exercise, while maintaining proper form. 

Josh Bryan Dumbel Chest Press

Picking the right weight to maintain form is important as it ensures you’re training the correct muscle. Your body will find anyway to make the exercise easier for itself if it’s fatigued and can therefore result in injury and the incorrect muscle to be worked. To know if you’re lifting the correct weight aim for a rep range like 8-12.”

“For example, If you can’t reach 8 then it’s too heavy, if you can reach 12 without a struggle then it’s too light. Training and dieting without a plan is like trying to find a destination without a map (or a satnav in this day and age). Having a good training and diet plan will get you to reach your goals a lot quicker.

For strength training we’re focusing on supersets, which are when you do 2 different exercises back-to-back, with no or little rest time between exercises. For example, you might do 5 sets of sit-ups, quickly followed by 5 reps of barbell squats. 

The weekly workouts will also include compound exercises as these can work multiple groups of muscle at once. Compound exercises are very effective when it comes to burning away fat and calories, as they push you to use more energy. Keep in mind that depending on the exercise, you may need to use different weights. Also, when you rest in between each superset, try not to take longer than 60 seconds.

Your weekly workout


Monday: Strength Training

First superset – Perform 4 sets of these 2 exercises:

  • 12 reps of goblet squats

Performed by standing with your feet wider than shoulder width, and your toes pointed slightly out. Hold a single dumbbell weight with both hands at chest level. Then perform a standard squat by bending your knees and lowering your body until your thighs are parallel to the floor, and your elbows are touching your knees. Remember to keep your back flat and push your hips back as you squat. Push yourself back up to the starting position while focusing your weight on your heels.

  • 12 reps of lat pull-downs

Sit on a pull-down machine that has a wide bar attached to the top pulley. Grab the bar with palms facing forward, and arms fully extended. Bring your torso back slightly to create a curvature on your lower back and stick your chest out. Pull the bar down to your upper chest, while breathing out. Only move your arms, keep your upper torso stationary. Squeeze your shoulders for a second then slowly raise the bar back to the starting position and repeat.

Second superset – Perform 4 sets of these 2 exercises:

  • 10 reps of step-ups on each leg

Place one of your feet onto the gym bench, so that your knee bends to a 90-degree angle. Press through the heel of the foot that’s on the bench, to bring your other foot up to meet it, so that you’re fully standing on the bench. Then step down with one foot and then the other so that both feet are back on the floor. Alternate your starting leg after 10 reps. To make this exercise more effective, hold two dumbbells (at a starting weight you’re comfortable with) by your sides as you step.

  • 12 reps of single-arm rows

Hold a dumbbell in one hand (at a starting weight you’re comfortable with), then place your opposite knee and free hand on a bench. The hand on the bench needs to be underneath your shoulder and your knee underneath your hip. Keep your spine and head in a neutral position. Extend your dumbbell arm towards the floor without lowering your shoulder. While exhaling, pull the dumbbell up slowly, driving your elbow towards the ceiling, without rotating your torso. Lower it back down on the inhale, and repeat.

Third superset – Perform 4 sets of these 2 exercises:

  • 10 reps of single-leg bridges on each leg

While lying on your back, place on the floor to stabilise yourself. Bend one leg so that your foot is flat on the floor and lift the other leg off the ground. Lift your pelvis upwards while you press your heel into the floor. Make sure to keep your body in a stiff bridge position. Then slowly lower yourself to the floor. Repeat and alternate legs after 10 reps.

  • 10 reps of bicep curls

Holding a dumbbell in each hand, stand straight with your arms hanging by your sides. With your palms facing forward and elbows tucked into your sides, slowly curl the weights up to shoulder level. Make sure to contract your biceps.

Tuesday: Cardio Exercise

So, now it’s time to change things up for the following day, with a simple and easy cardio workout. It’s up to you what you want to do, whether it’s going for a run for 20 minutes, or a swim, or a session on the rowing machine, you’ve got lots of options. 

Wednesday: Strength Training

First superset – Perform 4 sets of these 2 exercises:

  • 12 reps of romanian deadlifts

Deadlifts are one of the best exercises you can do to build strong lean muscle and shed the fat. This is because they work everything from your core and legs, to your back and upper body. Simply hold the barbell with both hands, keeping your straight and knees slightly bent. Then slowly lower the weight as far as you can, while bending at your hip joint, and keeping your back straight. The barbell should almost be touching your legs as you lower it, and remember to look forwards as this will help you keep your back straight.

  • 10 reps of dumbbell bench presses

Get a dumbbell in each hand, sit  on a flat workout bench (or on the floor if you can’t get one). Rest the dumbbells on your thighs, and lie back onto the bench. Then with your palms facing forward, hold the dumbbells above your chest a shoulder-width apart. As you push them up, fully extend your arms and exhale. Then lower them slowly back down. Exhale when you push up and inhale as you lower.

Second superset – Perform 4 sets of these 2 exercises:

  • 12 reps of back extensions

You will need to get on the back extension machine at the gym. Position yourself so that your hips are on top of the cushioned pads, and your feet are secure under the leg anchor. You can either place both of your arms behind your head or hold a kettlebell with fully extended arms to make it more challenging (but only if you’ve done this exercise before). Life your torso a few inches while squeezing your glutes for a few seconds, then lower your torso back down to the starting position for one rep.

  • 10 reps of a shoulder press

For this exercise simply hold a dumbbell in each hand just above your shoulders, with palms facing inwards. Then lift your arms up to a straight position above your head. Bend your elbows as you bring them back to a starting position.

Third superset – Perform 4 sets of these 2 exercises:

  • 10 reps on each leg or dumbbell walking lunges

Stand straight with your feet together. Have a dumbbell in each hand. Then take a slow, controlled step forwards on your right leg. As you do so, lower your hips towards the floor so that you bend both of your knees to 90-degree angles. The knee of your right leg should be over your ankle and your other knee should be pointing towards the ground without touching it. Push off with your left foot and bring your other leg forwards, stepping into the next lunge with control.

  • 10 reps of push-ups 

Begin in a plank position and have your arms and legs straight, with your shoulders above your wrists. Bend your elbows out to the sides so that you lower your chest towards the ground, and exhale as you do it. When your shoulders line up with your elbows, stop. Inhale and push back up so that your arms are straight again.

Thursday: Cardio Exercise

Well done for smashing your way through your 4 week weight loss transformation plan so far, now it’s time to get some more cardio into your schedule. Don’t panic if you feel a little sore, as this is totally normal. Choose the cardio exercise you prefer and do just 10 to 20 minutes of it. Just make sure you keep the intensity up for the set amount of time. 

Friday: Conditioning Exercises

It’s time to finish the week strong! Today’s workout is going to feel a little more challenging than the other strength workouts you did earlier in the week. Since this is conditioning day, you’re going to be doing more intense moves with less rest. Don’t worry! You’re going to do just fine.

First superset – Perform 4 sets of these 2 exercises:

  • 10 reps of squats going into an overhead press

Stand straight with your legs slightly wider than your hips. Have a dumbbell in each hand, and raise your arms so that they are at shoulder height with your elbows bent. The weights you’re holding should start by your ears. From here, bend your knees and lower yourself into the squat position. As you bring yourself back up slowly to a standing position, press the dumbbells overhead.

  • 30 seconds of jump rope

Jump rope is one of the most effective cardio exercises you can do. Just remember to maintain good symmetry while jumping as this will allow you to maintain a nice open loop to jump through. Focus on using your wrist rotation to turn the rope, as opposed to your elbows or shoulders. Keep your jumps light and small, with only a slight knee bend. As you progress you can increase the pace of the jumps.

Second superset – Perform 4 sets of these 2 exercises:

  • 12 reps of barbell hip thrusts

Using a bench of box that won’t move, get yourself a barbell weight that you can comfortably use. Make sure there’s padding around the barbell as this will prevent it from digging into your hips. Place your upper back on the bench with the barbell resting across your hips. With your feet planted, push your hips upwards, engaging your core and abs. Hold this for a few seconds then slowly lower to the starting position.

  • 12 reps of dumbbell bench presses

With a dumbbell in each hand, sit on a flat flat workout bench (or on the floor if you can’t get one). Rest the dumbbells on your thighs and lie back. Then hold the dumbbells above your chest, shoulder-width apart, with your palms facing forward. Push the dumbbells up, so that your arms are fully extended. Hold this position for a second before slowly lowering them back down to the sides of your chest.

Third superset – Perform 4 sets of these 2 exercises:

  • 10 reps on each arm of planking with rows

Get yourself into a planking position, with your legs slightly wider than your hips for proper stability. Hold onto a dumbbell in each hand that you are pressing to the floor, keeping your wrists locked to protect the joints. Slowly lift your right elbow to row, allowing your right shoulder blade to slide toward your spine as you bend your elbow upwards. Keep your torso stabilised and your neck long and energised. Lower the weight back to the ground in a controlled way, and repeat the movement with the opposite arm.

  • 15 reps of seated knee tucks

Begin by sitting down on a weight bench or on the floor, placing your hands about an inch behind your back. Both of your feet should start on the ground. Then lift your feet up, extending both legs as you do so, while simultaneously lowering your upper body. Aim for a full extension at your hips and legs. Slowly bring your legs back to your chest without touching the ground with your feet. Return to the starting position and repeat.

Saturday and Sunday recovery 

You’ve absolutely nailed your workouts, well done! Now the next phase of your 4 week weight loss transformation plan is to take some rest time. Recovery is hugely important to achieving the results you want. So, do something that makes you feel at ease; whether it’s going for a walk, having a stretch, riding your bike, or even practicing some yoga. Get yourself in the mindset to tackle the next week. 

Rinse, repeat and stay fuelled

Once you’ve completed these 7 days, simply repeat the above to complete your 4 week weight loss transformation plan. But remember, you need to be fuelling your body with the right foods before and after your workouts, otherwise you’ll be wasting your time.

Steer clear of fad diets / juice diets and remember to always incorporate carbs as these keep you feeling full and stop you snacking. When it comes to getting the right nutritional foods you need to make your 4 week weight loss transformation plan a success, take advantage of our weight loss meal plans – which allow you access to all the food you need to help you reach your goals.

We’ll take away the stress of knowing what food to buy and cook each day yourself. Instead, you can simply start off your day with a healthy, homemade breakfast of your choice while we take care of the rest. Leaving you fuelled to exercise the right way.