A beginner-friendly leg day resistance training plan for fat loss, including warm-ups, main exercises, and stretches for new trainees.
In a previous article, we introduced a beginner client whose primary goal is to lose fat. He has no prior training experience, a BMI of 28.3, which falls into the obese range, but relatively decent muscle mass — a classic example of the “skinny fat” body type.
For this type of trainee, our overall approach includes:
- At least 3 days of cardio per week (no running in the early phase)
- A clean and controlled diet
- Resistance training focused on compound movements with higher repetitions
Weekly Training Structure
In the coming weeks, we will continue to share detailed training plans, execution tips, and important notes from each session on our blog.
Due to a tight weekday schedule, this trainee completes long walks on both weekend days, covering approximately 17 km in total. As a result, we deliberately separate cardio and resistance training.
- Resistance training: Monday, Tuesday, Friday
- Cardio during weekdays: 1 session
- Cardio overall: At least 3 sessions per week (including weekend walking)
Since resistance training is scheduled three times a week and the trainee is a beginner, we use a Push / Pull / Legs (PPL) split instead of the more advanced five-day body-part split (chest, back, legs, arms, shoulders) commonly followed by experienced lifters.
Beginner Leg Day Resistance Training Plan
Warm-Up
Cossack Squat
- 5 reps per side
- 2 sets
The Cossack squat is a warm-up movement recommended by Pavel Tsatsouline in Tools of Titans. It helps improve ankle mobility and is especially useful for individuals who struggle to squat deep.
Key points from the book:
- Keep both heels firmly on the ground
- Align knees with toes throughout the movement
- Sit as low as possible during the stretch phase
Wall Sit
- 30 seconds
- 1 set
The wall sit is a knee-friendly exercise with a high safety margin. It strengthens the muscles surrounding the knee joint and is ideal for beginners who are overweight or experience knee discomfort.
Main Exercises
Machine Squat（Power Squat）
- 12 reps
- 4 sets
- Bodyweight only
If conditions allow, the barbell back squat is the preferred long-term option. However, the machine squat remains an excellent alternative. Compared to barbell squats, it requires less overall stability and is particularly suitable for beginners who experience lower back fatigue due to weak core strength.
Dumbbell Romanian Deadlift (Straight-Leg Deadlift)
- 12 reps
- 4 sets
- 2.5 kg per side
For most people, the muscles on the back of the legs are weaker than the front. Therefore, hamstring training is a key component of leg.
workouts. Among all exercises, the Romanian deadlift is one of the most effective choices.
Weighted Step-Ups
- 15 reps per side
- 4 sets
- 5 kg per side
Weighted step-ups improve stability and balance, which are essential for future lower-body training. Since fat loss is the current goal, this exercise also helps elevate heart rate, making it particularly valuable.
Kettlebell Goblet Squat
- 12 reps
- 4 sets
- 2.5 kg
Because the load is positioned in front of the body, the goblet squat is an excellent exercise for correcting posture.
For example:
- Limited hip mobility may cause excessive forward lean during squats, increasing lower back stress
- Poor ankle mobility may prevent proper hip hinging and sitting back
Goblet squats can help address these issues effectively.
Stretching
Half-Kneeling Hip Flexor Stretch
- 1 set
- 45 seconds per side
Seated Hamstring Stretch
- 1 set
- 30 seconds per side
