The 30-Day Weight Loss Blueprint
This weight loss workout plan is designed for real people who want real results. No crash diets, no impossible schedules. Just a sustainable mix of strength training, conditioning, and smart nutrition.
The 3 pillars of weight loss
Week 1–2: Foundation
Monday — Lower Body Strength
Tuesday — HIIT Cardio
Wednesday — Upper Body Strength
Thursday — Active Recovery
Friday — Full Body Circuit
Saturday — Long Walk + Mobility
Sunday — Rest
Week 3–4: Intensification
Add 10% volume, reduce rest periods, keep protein high.
Nutrition Strategy
Egyptian foods that work: ful medames, grilled chicken, fish, eggs, greek yogurt, fruits.
FTW automates everything
Instead of printing this weight loss workout plan and calculating your own macros, FTW's AI builds a personalized 30-day program from your body, goal, and 5-persona match. Calorie targets adjust weekly. Workouts progress automatically. Nutrition includes Egyptian foods.
Download FTW Fitness — an AI-powered fitness app built in Egypt. Currently free to download and use.
