Upper / LowerIntermediate4×/week≈35 min

Fat-Loss Workout Plan (4 Days)

Strength training that preserves muscle while you are in a calorie deficit, with shorter rests to keep sessions to 45 minutes. Pair it with a calorie deficit for results.

Anyone in a fat-loss phase who wants to keep muscle.

Why this split

Each major muscle is trained at least twice a week.
Volume was trimmed to fit your time.
No major muscle is trained on consecutive days.

MonUpper Body A

≈34 min · 14 sets

ChestBackShouldersBicepsTriceps

1Incline Dumbbell Press
Primary: Chest · Secondary: Shoulders, Triceps · Difficulty: Beginner
Sets4
Reps8–12
Rest90s
2Bent-Over Barbell Row
Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate
Sets4
Reps8–12
Rest90s
3Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
4Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
5Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps12–15
Rest60s

TueLower Body A

≈36 min · 15 sets

QuadricepsHamstringsGlutesCalvesAbs

1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets4
Reps8–12
Rest90s
2Deadlift
Primary: Hamstrings, Glutes, Lower back · Secondary: Back, Traps, Quadriceps, Forearms · Difficulty: Intermediate
Sets4
Reps8–12
Rest90s
3Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
4Standing Calf Raise (Machine)
Primary: Calves · Difficulty: Beginner
Sets3
Reps12–15
Rest60s
5Plank
Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Sets2
Reps12–15
Rest60s

ThuUpper Body B

≈38 min · 16 sets

ChestBackShouldersBicepsTriceps

1Barbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets4
Reps8–12
Rest90s
2One-Arm Dumbbell Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets4
Reps8–12
Rest90s
3Straight-Arm Pulldown
Primary: Back · Secondary: Abs · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
4Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
5Cable Overhead Triceps Extension
Primary: Triceps · Difficulty: Intermediate
Sets2
Reps12–15
Rest60s
6Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps12–15
Rest60s

FriLower Body B

≈32 min · 13 sets

QuadricepsHamstringsGlutesCalvesAbs

1Leg Press
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Sets4
Reps8–12
Rest90s
2Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
3Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
4Leg Press Calf Raise
Primary: Calves · Difficulty: Beginner
Sets2
Reps12–15
Rest60s
5Crunch
Primary: Abs · Difficulty: Beginner
Sets3
Reps12–15
Rest60s

Weekly metrics

Total weekly sets: 58
Sessions per week: 4
Avg. duration: 35 min
Exercises per session: 5.3

Sets per muscle / week

Chest
8 / 10 · 2×/week
Back
13 / 12 · 2×/week
Shoulders
13 / 9 · 2×/week
Biceps
8 / 7 · 2×/week
Triceps
8 / 7 · 2×/week
Quadriceps
10 / 10 · 2×/week
Hamstrings
8 / 8 · 2×/week
Glutes
17 / 8 · 2×/week
Calves
6 / 5 · 2×/week
Abs
8 / 5 · 2×/week

Volume distribution

Chest 8%
Back 13%
Shoulders 13%
Biceps 8%
Triceps 8%
Quadriceps 10%
Hamstrings 8%
Glutes 17%
Calves 6%
Abs 8%

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Exercise mat
Comfortable surface for core and floor exercises.
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Lifting straps
Keep your grip from limiting heavy pulls.
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