LOSE FAT · 4 DAYS/WK · GYM
Workout to lose fat 4 days a week at the gym
Cut body fat with a structure that maximizes calorie burn while preserving muscle. With all the equipment available. 4 days allow more volume per muscle group without burning out.
Goal
Lose fat
Frequency
4 days / week
Where
Gym
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 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 |
| Barbell Row | 3-4 | 12-15 | 30-45 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 3-4 | 12-15 | 30-45 s |
| Cable Crunch | 3-4 | 12-15 | 30-45 s |
| Barbell Bench Press | 3-4 | 12-15 | 30-45 s |
| Deadlift | 3-4 | 12-15 | 30-45 s |
| Lat Pulldown | 3-4 | 12-15 | 30-45 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 3-4 | 12-15 | 30-45 s |
| Barbell Biceps Curl | 3-4 | 12-15 | 30-45 s |
| Cable Triceps Pushdown | 3-4 | 12-15 | 30-45 s |
| Lateral Raises | 3-4 | 12-15 | 30-45 s |
| Cable Crunch | 3-4 | 12-15 | 30-45 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Barbell Biceps Curl | 3-4 | 12-15 | 30-45 s |
| Cable Triceps Pushdown | 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.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
This is the base version.
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