LOSE FAT · 2 DAYS/WK · GYM
Workout to lose fat 2 days a week at the gym
Cut body fat with a structure that maximizes calorie burn while preserving muscle. With all the equipment available. 2 well-trained days beat 5 mediocre ones.
Goal
Lose fat
Frequency
2 days / week
Where
Gym
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Full Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3-4 | 12-15 | 30-45 s |
| Barbell Squat | 3-4 | 12-15 | 30-45 s |
| Deadlift | 3-4 | 12-15 | 30-45 s |
| Lat Pulldown | 3-4 | 12-15 | 30-45 s |
| Barbell Overhead Press | 3-4 | 12-15 | 30-45 s |
Session 2
Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3-4 | 12-15 | 30-45 s |
| Lat Pulldown | 3-4 | 12-15 | 30-45 s |
| Barbell Overhead Press | 3-4 | 12-15 | 30-45 s |
| Barbell Row | 3-4 | 12-15 | 30-45 s |
| Leg Press | 3-4 | 12-15 | 30-45 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Short rest + compound lifts = EPOC effect. You keep burning calories hours after the workout.
Exact load progression every week: add 2.5 kg and the muscle knows it has to grow.
2 well-executed days produce real adaptation. More isn't always better if recovery fails.
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