4-Week fat loss training program

Program overview

This 4-week program is designed specifically for fat loss while maintaining lean muscle mass. You'll train 4 days per week using a combination of strength training and metabolic conditioning.

Program structure:

• 4 training days per week
• 2 full-body strength sessions
• 2 metabolic conditioning sessions
• 3 rest days (with optional light activity)

What you'll need:

• Dumbbells (multiple weights or adjustable)
• Barbell and plates (optional, can substitute dumbbells)
• Pull-up bar (optional, can substitute with rows)
• Timer for conditioning workouts

The science of fat loss training

Effective fat loss training prioritises:

1. Muscle preservation: Strength training signals your body to keep muscle during a calorie deficit
2. Metabolic demand: Compound movements and circuits elevate metabolism
3. Progressive overload: Continue building strength to maintain muscle mass
4. Recovery: Adequate rest allows adaptation and prevents burnout

Combined with a moderate calorie deficit (300-500 calories below maintenance), this program accelerates fat loss while protecting your hard-earned muscle.

Week 1-2: Foundation phase

Day 1: Full-body strength A

Perform 3 sets of 10-12 reps. Rest 60-90 seconds between sets.

Exercise	Sets	Reps	Notes
Goblet squat	3	12	Focus on depth
Dumbbell row	3	10 each	Control the eccentric
Dumbbell bench press	3	12	Full range of motion
Romanian deadlift	3	12	Feel the hamstring stretch
Overhead press	3	10	Core tight throughout
Plank	3	30-45s	Don't let hips sag

Finisher: 10-minute incline walk or light cycling

Day 2: Metabolic conditioning A

Complete 4 rounds. Rest 60 seconds between rounds.

Exercise	Reps
Jumping jacks	30
Bodyweight squats	15
Push-ups	10
Mountain climbers	20 (10 each leg)
Burpees	8

Cooldown: 5 minutes easy walking, stretch

Day 3: Rest

Light activity encouraged: walking, yoga, mobility work

Day 4: Full-body strength B

Perform 3 sets of 10-12 reps. Rest 60-90 seconds between sets.

Exercise	Sets	Reps	Notes
Reverse lunge	3	10 each	Alternate legs
Lat pulldown or pull-ups	3	10-12	Full stretch at top
Incline dumbbell press	3	12	30-45 degree angle
Leg curl or good morning	3	12	Squeeze at contraction
Lateral raises	3	12	Control the weight
Dead bug	3	10 each	Slow and controlled

Finisher: 10-minute incline walk or rowing

Day 5: Metabolic conditioning B

Complete 5 rounds. Work 40 seconds, rest 20 seconds.

Exercise
Dumbbell thrusters
Renegade rows
Squat jumps
Dumbbell swings
Plank shoulder taps

Cooldown: 5 minutes easy movement, stretch

Days 6-7: Rest

Active recovery: light walking, stretching, foam rolling

Week 3-4: Intensification phase

Day 1: Full-body strength A

Increase weight or reps from weeks 1-2. Rest 60 seconds between sets.

Exercise	Sets	Reps	Progression
Front squat or goblet squat	4	10	Add weight
Single-arm dumbbell row	4	10 each	Add weight
Dumbbell bench press	4	10	Add weight
Single-leg Romanian deadlift	3	10 each	New challenge
Push press	3	10	Slight leg drive OK
Pallof press	3	10 each	Core anti-rotation

Finisher: 12-minute incline walk at higher incline

Day 2: Metabolic conditioning A

AMRAP (As Many Rounds As Possible) in 20 minutes:

Exercise	Reps
Kettlebell or dumbbell swings	15
Goblet squats	10
Push-ups	10
Jumping lunges	10 (5 each leg)

Record your rounds. Try to beat this in week 4.

Day 3: Rest or light activity

Day 4: Full-body strength B

Exercise	Sets	Reps	Progression
Bulgarian split squat	4	8 each	Elevated rear foot
Chest-supported row	4	10	Minimise momentum
Decline or flat dumbbell fly	3	12	Squeeze at top
Hip thrust	4	12	Pause at top
Arnold press	3	10	Rotate through movement
Hanging leg raise or lying leg raise	3	12	Control the descent

Finisher: 12-minute rowing intervals (30s hard, 30s easy)

Day 5: Metabolic conditioning B

EMOM (Every Minute On the Minute) for 24 minutes. Rotate through:

• Minute 1: 12 burpees
• Minute 2: 15 dumbbell snatches (alternate arms)
• Minute 3: 20 mountain climbers
• Minute 4: 12 box jumps or squat jumps

Repeat for 6 rounds (24 minutes total).

Days 6-7: Rest

Nutrition guidelines

This program works best with appropriate nutrition:

Calorie target: 300-500 calories below your maintenance level. Use our calorie calculator to find your target.

Protein: 1.8-2.2g per kg bodyweight to preserve muscle. Use our protein calculator.

Meal timing: Eat a meal with protein and carbs 2-3 hours before training for energy.

Hydration: Drink at least 2-3 litres of water daily, more on training days.

Progress tracking

Weekly measurements:

• Body weight (same time, same conditions)
• Waist measurement
• Progress photos

Training performance:

• Weights used for each exercise
• Rounds/times for conditioning workouts
• How you feel (energy, recovery)

Don't expect the scale to drop linearly. Body composition changes often show in measurements and photos before weight.

After the program

After completing this 4-week program:

1. Take a deload week: Reduce volume by 50% to recover
2. Reassess: Have you reached your goal? Do you need another fat loss phase?
3. Options:
   • Repeat the program with heavier weights
   • Transition to a muscle-building phase
   • Move to maintenance calories

Tips for success

• Don't add extra cardio: The program includes enough. More isn't better.
• Prioritise sleep: 7-9 hours supports fat loss and recovery
• Manage stress: High cortisol can impair fat loss
• Trust the process: Consistency beats perfection
• Don't starve yourself: Too large a deficit sacrifices muscle and energy