Free program · Lose Fat
Fat Loss Recomp
A four-day program combining heavy compound lifting with higher-rep accessory work to retain muscle while losing fat. Resistance training preserves muscle in a calorie deficit. The fat loss comes from your diet, not endless cardio.
Goal
Lose Fat
Days per week
4
Level
Beginner to Intermediate
Duration
8-16 weeks
Who it is for
Anyone in a calorie deficit who wants to keep their muscle while leaning out.
The program
Day 1 — Upper
Barbell Bench Press 4 x 8
Bent-Over Barbell Row 4 x 8
Dumbbell Shoulder Press 3 x 12
Lat Pulldown 3 x 12
Tricep Pushdown 3 x 15
Day 2 — Lower
Barbell Back Squat 4 x 8
Romanian Deadlift 3 x 10
Walking Lunge 3 x 12
Leg Curl 3 x 15
Standing Calf Raise 4 x 20
Day 3 — Upper
Incline Dumbbell Press 4 x 10
Seated Cable Row 4 x 12
Lateral Raise 4 x 15
Face Pull 3 x 20
Barbell Curl 3 x 15
Day 4 — Lower
Leg Press 4 x 15
Romanian Deadlift 3 x 12
Walking Lunge 3 x 15
Hanging Leg Raise 3 x 15
Plank 3 x 60s
How to progress
Keep the weights heavy on compounds to retain strength. Manage fat loss primarily through your nutrition, not by adding endless reps.
Remember: Consistency beats perfection. Stick to the program for the full duration before judging results. Pair it with proper nutrition and sleep for the best outcome.