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All workout plans

4-Day Fat Loss

Fat lossIntermediate

Full-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.

At a glance

Frequency
4× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈69 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableKettlebellSledOther

Where the week's sets go

  • Legs25 sets · 36%
  • Back12 sets · 17%
  • Other12 sets · 17%
  • Chest6 sets · 9%
  • Shoulders6 sets · 9%
  • Arms4 sets · 6%
  • Core4 sets · 6%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. TueFull Body B
  4. Wedrest day
  5. ThuFull Body C
  6. FriFull Body D
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Full Body A

Squat, press, conditioning · 6 exercises · Up to 39 min

    • Barbell full squatQuads · Barbell3× 6–10 reps2 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell bench pressChest · Dumbbell3× 8–12 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Lever lying leg curlHamstrings · Machine3× 10–15 reps1 min rest
    • Kettlebell swingGlutes · Kettlebell4× 30 s45 s restThirty seconds hard, forty-five off, four rounds. Hips, not arms.
    • Walking on incline treadmillFull body · Machine1× 600 s1 min restTen minutes, steep and steady. You should be able to hold a conversation badly.

Workout 2 of 4

Full Body B

Hinge, pull, conditioning · 5 exercises · Up to 33 min

    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dumbbell lungeQuads · Dumbbell3× 12 reps1 min restTwelve a leg.
    • Jump ropeFull body · Other5× 60 s1 min rest

Workout 3 of 4

Full Body C

Press, row, conditioning · 6 exercises · Up to 41 min

    • Sled 45° leg pressQuads · Sled3× 10–15 reps2 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell incline bench pressChest · Dumbbell3× 10–12 reps1 min 30 s rest
    • Lever t bar rowUpper back · Machine3× 10–12 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell3× 12–20 reps45 s rest
    • BurpeeFull body · Bodyweight5× 40 s45 s rest
    • Stationary bike runFull body · Machine1× 600 s1 min rest

Workout 4 of 4

Full Body D

Whole body and carries · 5 exercises · Up to 33 min

    • Barbell deadliftGlutes · Barbell3× 5 reps3 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell single leg split squatQuads · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve a leg.
    • Pull-upLats · Bodyweight3× 5–10 reps1 min 30 s rest
    • Farmers walkForearms · Dumbbell4× 40 s1 min rest
    • Mountain climberAbs · Bodyweight4× 40 s40 s rest

How to progress

Fat comes off in the kitchen; this is what keeps the muscle under it. Keep the weights where they are or climbing — dropping the weight and chasing reps is how a cut turns into a shrink.

Start this plan

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