Saved plan
4-day plan, 30-minute sessions
A free 4-week 4-day fat loss plan built to hold muscle while you lean out. Sets, reps and rest included — free, no sign-up.
Goal
Days
Time
Kit
Lower Strength
30 min
- Goblet Squat3 × 10-12
- Romanian Deadlift3 × 10-12
- Rear-Foot Elevated Split Squat3 × 10-12
- Dead Bug3 × 10-12
- Loaded Carry Medley3 × 10-12
Upper Strength
30 min
- Bench Press3 × 10-12
- Pull-Up / Assisted Pull-Up3 × 10-12
- Dumbbell Bench Press3 × 10-12
- Single-Arm Dumbbell Row3 × 10-12
- Dead Bug3 × 10-12
Speed & Power
30 min
- Box Jump3 × 10-12
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 10-12
- Romanian Deadlift3 × 10-12
- Dead Bug3 × 10-12
Conditioning
30 min
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 10-12
- Goblet Squat3 × 10-12
- Bench Press3 × 10-12
- Dead Bug3 × 10-12
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