Hey guys, I just started working out at the loval gym a while ago and my buddy gave me this plan, is it any good? (Context, i'm 16, 6 ft 2 295lbs with a goal of gaining muscle and dropping weight. Any help/suggestions/better plans greatly appreciated.
📅 Wednesday – “Foundation Strength”
🔹 Warm-up (5–10 min) •Treadmill walk (slight incline) •Arm circles + leg swings
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🔹 Workout
Leg Press (Machine) •3 sets × 10–12 reps •Focus: controlled movement
Chest Press (Machine) •3 × 10–12 0
Lat Pulldown •3 × 10–12
Dumbbell Shoulder Press (light) •2 × 10
Seated Cable Row •2 × 10–12
Plank •3 × 20–30 sec
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🔹 Cardio Finisher •10–15 min brisk walking OR cycling
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📅 Friday – “Fat Burn + Strength”
🔹 Warm-up
Same as Wednesday
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🔹 Workout
Goblet Squats (Dumbbell) •3 × 8–10
Incline Dumbbell Press •3 × 10
Assisted Pull-ups OR Lat Pulldown •3 × 10
Dumbbell Romanian Deadlift (light) •2 × 10
Cable Tricep Pushdown •2 × 12
Dumbbell Bicep Curl •2 × 12
Dead Bugs (core) •3 × 10 each side
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🔹 Cardio Finisher •10–15 min incline treadmill OR bike
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🧠 Key Rules (VERY IMPORTANT)
✅ 1. Start LIGHT
He should finish sets feeling like:
“I could do 2–3 more reps”
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✅ 2. Rest Time •60–90 seconds between sets
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✅ 3. Progress Slowly
Each week: •Add 5–10 lbs OR •Add 1–2 reps
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✅ 4. Daily Activity (Huge for fat loss)
Tell him this is non-negotiable: •Walk 8,000–12,000 steps/day
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✅ 5. Nutrition (this is the game changer)
He doesn’t need anything extreme: •Eat slightly less than usual •Prioritize: •Protein (chicken, eggs, beef) •Water •Reduce: •Sugary drinks •Junk food