Plans
Intermediate
Fat Loss
Fat Loss Engine
Five-day hybrid of resistance and conditioning. Preserve muscle while maximizing calorie burn and recovery.
5 days / week · 8 weeks~40 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Coreprimary
100%Legsprimary
100%Shoulderssecondary
69%Backsecondary
41%Chestsecondary
39%Armssecondary
37%Full Bodysecondary
54%Cardiosecondary
51%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Legsprimary
100%Coresecondary
37%Shoulders
19%Back
19%Full Body
24%Cardio
18%- Goblet Squat4 × 12 · 60s rest
Legs · +Core
- Romanian Deadlift3 × 10 · 60s rest
Legs · +Back, Core
- Walking Lunge3 × 12 / leg · 45s rest
Legs · +Core
- Kettlebell Swing4 × 15 · 45s rest
Full Body · Legs · +Core, Back, Shoulders
- Jump Rope3 × 90s · 30s rest
Cardio · Legs · +Shoulders