Fat Loss Strength and Cardio, 4 days
Four weekly workouts pair full-body strength training with a short cardio finisher. The lifting keeps your muscle while you lose weight, and the finishers add extra calorie burn. When every set reaches the top of its rep range, add the smallest plate your gym has.
- Level
- Intermediate
- Goal
- Cutting
- Days per week
- 4 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Strength and Cardio A
A full-body workout around the squat and the bench press that ends with a steady ten minutes on the rowing erg.
5 exercises- Barbell Back Squat3 sets × 6–10 reps2 warm-up setsRest 2:30
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Barbell Bench Press3 sets × 6–10 reps1 warm-up setRest 2:30
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Lat Pulldown3 sets × 8–12 repsRest 1:30
Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Rowing Erg1 set × 10 minRest 1:00
Drive with the legs first and finish with the arms, at a pace you can hold; any cardio machine can replace the erg.
Strength and Cardio B
A workout built on the deadlift and the overhead press that closes with jump rope intervals – a pace you can hold for all three.
5 exercises- Deadlift3 sets × 5–8 reps2 warm-up setsRest 3:00
Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.
- Standing Barbell Overhead Press3 sets × 6–10 reps1 warm-up setRest 2:30
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- Seated Cable Row3 sets × 8–12 repsRest 1:30
Sit tall with knees slightly bent and pull the handle to your lower ribs; the shoulders stay down, the torso still.
- Leg Press3 sets × 10–15 repsRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Jump Rope3 sets × 2 minRest 1:00
Jump low on the balls of your feet and spin the rope from the wrists; if you trip, just keep going.
Strength and Cardio C
A workout on dumbbells and cables that gives the heavy barbell lifts a day off, finishing with burpee intervals.
5 exercises- Goblet Squat3 sets × 8–12 reps1 warm-up setRest 1:30
Hold the weight tight against your chest, elbows down, and squat between your heels as deep as your form allows.
- Incline Dumbbell Bench Press3 sets × 8–12 repsRest 1:30
Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.
- One-Arm Dumbbell Row6 sets × 8–12 reps3 per sideRest 1:30
Brace your free hand on a bench or a chair, keep the back flat, and pull the dumbbell to your hip.
- Cable Lateral Raise3 sets × 12–20 repsRest 1:00
Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.
- Burpee3 sets × 8–12 repsRest 1:00
Keep a steady rhythm you can hold for all the reps – step back into the plank if jumping breaks your form.
Strength and Cardio D
A workout for the glutes, chest, and back, where walking lunges and mountain climbers keep the heart rate up to the end.
5 exercises- Barbell Hip Thrust3 sets × 8–12 reps1 warm-up setRest 2:30
Rest the bar in the crease of the hips on a pad, and finish every rep with the ribs down.
- Machine Chest Press3 sets × 10–15 repsRest 1:30
Set the seat so the handles line up with mid-chest, and keep the shoulder blades against the pad.
- Chest-Supported Dumbbell Row3 sets × 10–15 repsRest 1:30
Set the bench to a low incline, let the arms hang, and pull the dumbbells to your hips without lifting the chest off.
- Walking Lunge3 sets × 12–20 repsRest 1:30
Take long steps and lower the back knee close to the floor; the count is total steps, both legs together.
- Mountain Climbers3 sets × 40 secRest 1:00
Hold a firm plank with hips level and drive the knees in turn; go only as fast as the hips stay still.
