I've been wanting to figure out the same stuff! I know it's probably dumb I'm commenting, but I'm wanting to hear what people gotta say cause this is a good topic

Im here for you both

come join my discord and get advice from a pro Forums/t=7691929/daily-routine-wo...ssion.html

A good way to lose weight is cardio routines. I started running a lot and it's been keeping me pretty fit.

Just read this: [ Register or Signin to view external links. ]

Since your asking both to lose weight and gain muscle at the same time I would assume you are pretty new to working out. The above guide will go in depth into the simplistic's of CICO, SS routine, form when lifting and common myths.

BJP

Dude search up full body routines for 3 day week , great for natural bodybuilders and great for beginners. You need to get your diet in track to lose weight .

It's either 6 day week low volume routine
Or Fullbody 3x a week
Then combine with cardio and diet = fat lose and muscle gain but it's hard to maintain and keep muscle when you lose fat or go to burn fat.

It's good to workout the same body parts 2 to 3x a week because your muscles stop growing after 2 days as referee as (anabolic window) so working out the each body part 3x a week will give you optimal results instead of annhilating the muscle do 5-10 sets per body part to allow recovery and taxing on the nervous system to prevent overtraining.
Example of what I stated above
MONDAY PUSH DAY
CHEST 5-10 sets
Shoulders 3-8 sets
Triceps 3-8 sets

What's your stats ,
Weight
Height
Lifting experience
And a estimated Body fat %

I don't know much on how to program a full body workout because I like working out 6x a week because it's hard to go through days not going to the gym or doing nothing me.