Workout plans

Fat loss & conditioning

The splits people actually run, written out session by session: which exercises, how many sets, what rep range, how long to rest. Pick one and Vytal turns it into your routines.

← All 43 plans

6 plans

Beginner Gym Fat LossThree full-body sessions on machines and dumbbells with ten minutes of easy conditioning on the end. The lifting keeps the muscle; the kitchen does the rest.3 daysFat lossBeginnerFull gym40 min
4-Day Fat LossFull-body lifting to hold onto muscle while you eat less, with ten minutes of conditioning on the end of each session.4 daysFat lossIntermediateFull gym40 min
3-Day Conditioning CircuitThree circuits a week with almost no kit: short rests, big movements, the heart rate up for the whole session.3 daysFat lossBeginnerHome kit25 min
4-Day AthleticPower first, strength second, conditioning last — built for people who play a sport rather than train for a mirror.4 daysAthleticIntermediateFull gym50 min
Hyrox PrepEight kilometres of running with eight stations in between: a four-day block that trains the strength the stations need, the running they sit inside, and the compromised running that decides the race.4 daysAthleticIntermediateFull gym55 min
Runner's StrengthTwo heavy, short sessions for runners and cyclists: strength and single-leg work that makes the legs more economical without making them sore for the next run.2 daysAthleticIntermediateFull gym45 min