3-Day Muffin Top Melter
3-Day Muffin Top Melter is a free 1-week training program template with 3 workout days. A 3-day strength plan that targets stubborn belly fat, builds lean muscle, and tones your core. Designed for anyone looking to slim down and feel strong.
Week 1
Day 1: Lower & Core
Strength Block
- Goblet Squat
- Dumbbell Romanian Deadlift
- Walking Lunges
- Weighted Hip Thrusts
Core Circuit
- Russian Twist (Weighted)
- Reverse Crunch
- Side Plank
Finisher
- Squat Jumps
- Mountain Climber
Day 2: Upper & Core
Strength Block
- Seated Dumbbell Shoulder Press
- Bent-Over Dumbbell Row
- Push-Up
- Tricep Dips
Core Circuit
- Bicycle Crunch
- Heel Taps
- Side Plank
Finisher
- Jump Rope
- Burpee
Day 3: Full Body Burn
Strength Block
- Deadlift
- Squat Thrusters
- Dumbbell Step-Up
- Renegade Row
Core Circuit
- Hip Dips
- V-Ups (with or without weight)
- Dumbbell Side Bends
Finisher
- Squat Jumps
- High Knees