💑 Couples Fat Loss Program

PUSH PULL
LEGS

6-day training split for fat loss. Tap any exercise name for form guidance. Track your weights week over week.

6
Days/Week
45-60
Min/Session
3-4
Sets Per Exercise
8-15
Reps Range
MONPush A
TUEPull A
WEDLegs A
THUPush B
FRIPull B
SATLegs B
SUNRest
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📊 WEIGHT TRACKING
👨 Husband
👩 Wife
⚖️ BODY WEIGHT
👨 Husband
👩 Wife
🏋️ EXERCISE WEIGHTS
FAT LOSS KEYS
Beyond the workout — this is what actually moves the needle
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Short Rest Periods
Rest 60-90 sec between sets. Keeps heart rate elevated and maximises caloric burn during training.
📈
Progressive Overload
Add small weight or reps each week. Muscle is your fat-burning engine — protect and grow it.
🍽️
Caloric Deficit
Training alone won't cut it. Aim for ~300-500 cal deficit daily. High protein (0.8–1g per lb bodyweight) preserves muscle.
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Daily Steps
Target 8,000-10,000 steps/day. NEAT (non-exercise activity) accounts for a huge chunk of total caloric burn.
💤
Sleep 7-8 Hours
Poor sleep spikes cortisol and ghrelin (hunger hormone). You cannot out-train bad sleep for fat loss.
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Stay Hydrated
Drink 2-3L of water daily. Hunger is often thirst in disguise. Hydration also supports performance.
Note for the wife: Women may naturally use lighter loads — that's fine. Focus on form and progressive overload over time. Hip thrusts and Bulgarian split squats are especially effective for glute development.
Add cardio? Optionally add 20-30 min of steady-state cardio after 3 of your 6 sessions. Avoid high-intensity cardio on heavy leg days.
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