The 3-Day "Metabolic Spark" Split

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This 3-day routine focuses on Full Body workouts. For beginners, training the whole body each session is the fastest way to learn the movements and trigger that metabolic "afterburn" we discussed. Since you are focusing on weight loss, keep your rest periods between 45 to 60 seconds to keep your heart rate elevated. Schedule: Monday / Wednesday / Friday (or any days with 24-48 hours of rest between).

Day 1: Foundation & Strength

Focuses on the largest muscle groups to burn maximum calories.
  • Goblet Squats: 3 sets of 12 reps
  • Push-Ups (or Knee Push-Ups): 3 sets of 10–12 reps
  • Dumbbell Rows: 3 sets of 12 reps per arm
    • Great for posture and back strength.
  • Plank: 3 sets, hold for 30–45 seconds

    • Day 2: Stability & Power

    Focuses on balance and posterior chain (glutes/hamstrings) for fat loss.
    • Dumbbell Deadlifts: 3 sets of 12 reps
      • Keeps the back straight, hinge at the hips.
    • Overhead Dumbbell Press: 3 sets of 10 reps
      • Standing while pressing engages your core.
    • Walking Lunges: 3 sets of 10 reps per leg
    • Bird-Dog: 3 sets of 10 reps per side
      • Excellent for core stability.

    Day 3: Sculpt & Burn

    A mix of movements to finish the week strong.
    • Glute Bridges: 3 sets of 15 reps
      • Add a weight on your hips once this gets easy.
    • Lat Pulldowns (or Resistance Band Pulls): 3 sets of 12 reps
    • Dumbbell Chest Press: 3 sets of 12 reps
    • Dumbbell Step-Ups: 3 sets of 10 reps per leg
      • Use a sturdy bench or step.

    Important Tips for Beginners

    • The "Weight" Rule: Choose a weight where the last 2 reps of every set are difficult but your form is still perfect. If it feels "easy," it's time to go heavier.
    • Warm-Up: Spend 5 minutes doing light cardio (brisk walk or jumping jacks) and arm circles before you lift.
    • Protein is Key: Aim to eat a serving of protein (chicken, tofu, Greek yogurt, or eggs) within 2 hours after your workout to help those muscles repair.

    Track Your Progress

    Don't just rely on the scale! Take body measurements or progress photos once every two weeks. Muscle is denser than fat, so you might see your waist shrinking even if the number on the scale stays the same.

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