FAT LOSS / 5 DAYS PER WEEK / ABOUT 55 MINUTES
Strength-first fat-loss week
Keep key lifts while gradually losing fat
Preserve challenging resistance rather than turning every lift into a circuit. Two easy aerobic sessions supplement three lifting days. Reduce volume before abandoning training load when an energy deficit lowers recovery.
Your weekly sessions
SESSION 1 / Main lifts first
Squat + bench
Main lifts first
- Barbell back squat — 3 × 4–6 · 3 min rest
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Barbell bench press — 3 × 4–6 · 3 min rest
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Barbell bent-over row — 2 × 6–8 · 2 min rest
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
SESSION 2 / Steady aerobic work
Cycle base
Steady aerobic work
- Steady aerobic cycling — 5 min easy + 25 min conversational + 5 min easy
Heart, lungs and working leg muscles. Ride at a comfortable continuous effort for 25–60 minutes, keeping a pace you can sustain.
SESSION 3 / Technical, submaximal lifting
Hinge + press
Technical, submaximal lifting
- Barbell deadlift — 2 × 3–5 · 3 min rest
Hamstrings and posterior chain. Set feet under the bar, hinge to grip, brace with arms straight, push the floor away and stand tall.
- Dumbbell overhead press — 3 × 5–7 · 2–3 min rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Assisted pull-up — 2 × 6–8 · 2 min rest
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
SESSION 4 / Conversational effort
Walking base
Conversational effort
- LISS steady walk — 25 min · add 5 min warm-up/cooldown
Cardiorespiratory system and walking leg muscles. Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
- Ankle rock — 1 × 8/side
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
SESSION 5 / Moderate loading
Practice + support
Moderate loading
- Barbell back squat — 2 × 6 · 2 min rest
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Barbell bench press — 2 × 6 · 2 min rest
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Chest-supported row — 3 × 8 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Suitcase carry — 2 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Weeks 1–2: learn the resistance movements and establish a comfortable aerobic pace. Weeks 3–6: add reps, then small resistance increases; add 5 minutes to easy cardio when recovery permits. Weeks 7–8: keep lifting loads as stable as possible while dieting. Adjust food intake from 2–3 weeks of weight trends, not one weigh-in.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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