The Fat Loss Engine
Two full body lifting days and two conditioning days, alternating so nothing hard lands twice in a row. The barbell keeps the muscle while the cardio widens the gap.
Full Body A
Muscles worked: Quads, Chest, Upper back, Hamstrings, Abs
- Barbell Full Squat4 sets × 8-10
- Dumbbell Bench Press3 sets × 10-12
- Cable Seated Row3 sets × 10-12
- Barbell Romanian Deadlift3 sets × 10
- Plank on Elbows3 sets × 45s
- Stationary Exercise Bike1 sets × 15min
HIIT
Muscles worked: Upper back, Quads
- Gym Rowing Machine Sprint Speed10 sets × 40s
- Burpee6 sets × 40s
- Briskly Walking1 sets × 10min
Full Body B
Muscles worked: Lower back, Chest, Lats, Quads, Abs
- Trap Bar Deadlift4 sets × 6-8
- Dumbbell Incline Bench Press3 sets × 10-12
- Lat Pull Down Normal Grip3 sets × 10-12
- Dumbbell Bulgarian Split Squat3 sets × 15-20
- Hanging Leg Raises3 sets × 12
- Jump Rope Basic Jump8 sets × 45s
Steady Cardio
Muscles worked: Quads
- Gym Elliptical Machine Normal Speed1 sets × 35min
The Fat Loss Engine FAQ
Who is the The Fat Loss Engine program for?
The Fat Loss Engine is written for intermediate lifters and runs 4 training days per week. Two full body lifting days and two conditioning days, alternating so nothing hard lands twice in a row. The barbell keeps the muscle while the cardio widens the gap.
How many days a week is the The Fat Loss Engine?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the The Fat Loss Engine free?
Yes — The Fat Loss Engine is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.