LOSE FAT · GYM
Workout to lose fat at the gym
Cut body fat with a structure that maximizes calorie burn while preserving muscle. With all the equipment available.
Goal
Lose fat
Where
Gym
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3-4 | 12-15 | 30-45 s |
| Barbell Overhead Press | 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 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 3-4 | 12-15 | 30-45 s |
| Barbell Biceps Curl | 3-4 | 12-15 | 30-45 s |
| Cable Crunch | 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
Legs
| 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 |
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.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
Yours is better.
This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.
Create my personalized routine →100% free · No sign-up