4 days · 45 min
Weight loss workout plan
Training does not create the deficit — food does. Training decides whether the weight you lose is fat or muscle. This block is written for the second job.
Get this plan built around meThe most common weight-loss training mistake is turning every session into cardio. Lose the strength stimulus and a chunk of what you lose is muscle, which lowers the metabolism you were trying to raise.
So this block keeps heavy-ish lifting at the centre: four sessions a week in the 6–12 rep range, full-body enough that nothing is neglected, with conditioning added as finishers and on off days.
Load stays roughly steady across the block rather than climbing hard. In a deficit, maintaining strength is a win — chasing personal bests usually just costs you sessions.
Who it's for
- Anyone losing fat who wants to keep the muscle underneath
- Returning lifters combining training with a calorie deficit
- People who want conditioning built in rather than bolted on
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Set the baseline
Establish loads you can hold for all sets, and add one 10-minute conditioning finisher.
Week 2: Add conditioning, hold load
Same lifting numbers, a second finisher in the week. Strength holding steady in a deficit is the goal.
Week 3: Densest week
Shorten rest on accessories by 15 seconds and keep the loads. Same work, less time.
Week 4: Deload and reassess
Two sets per exercise, one easy conditioning day. Re-measure and start the next block from here.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 4-day, 45-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Set the baseline
Establish loads you can hold for all sets, and add one 10-minute conditioning finisher.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat3 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Rear-Foot Elevated Split Squat3 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Hip Mobility Flow3 × 10-12
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 60s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press3 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Pull-Up / Assisted Pull-Up3 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
- Dumbbell Bench Press3 × 10-12
Elbows at roughly 45 degrees. Touch, pause, press. · 60s rest
- Lat Pulldown3 × 10-12
Pull the bar to the collarbone with the elbows, not the hands. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 10-12
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 60s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 60s rest
- Rear-Foot Elevated Split Squat3 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Pull-Up / Assisted Pull-Up3 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
Day 4: Conditioning
Intervals and work capacity · 45 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Back Squat3 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Bench Press3 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
Week 2 — Add conditioning, hold load
Same lifting numbers, a second finisher in the week. Strength holding steady in a deficit is the goal.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat3 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Rear-Foot Elevated Split Squat3 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Hip Mobility Flow3 × 10-12
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 60s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press3 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Pull-Up / Assisted Pull-Up3 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
- Dumbbell Bench Press3 × 10-12
Elbows at roughly 45 degrees. Touch, pause, press. · 60s rest
- Lat Pulldown3 × 10-12
Pull the bar to the collarbone with the elbows, not the hands. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 10-12
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 60s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 60s rest
- Rear-Foot Elevated Split Squat3 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Pull-Up / Assisted Pull-Up3 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
Day 4: Conditioning
Intervals and work capacity · 45 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Back Squat3 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Bench Press3 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
Week 3 — Densest week
Shorten rest on accessories by 15 seconds and keep the loads. Same work, less time.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat3 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Rear-Foot Elevated Split Squat3 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Hip Mobility Flow3 × 10-12
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 60s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press3 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Pull-Up / Assisted Pull-Up3 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
- Dumbbell Bench Press3 × 10-12
Elbows at roughly 45 degrees. Touch, pause, press. · 60s rest
- Lat Pulldown3 × 10-12
Pull the bar to the collarbone with the elbows, not the hands. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 10-12
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 60s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 60s rest
- Rear-Foot Elevated Split Squat3 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Pull-Up / Assisted Pull-Up3 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
Day 4: Conditioning
Intervals and work capacity · 45 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 60s rest
- Loaded Carry Medley3 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Back Squat3 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Bench Press3 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Dead Bug3 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Trap Bar / Conventional Deadlift3 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
Week 4 — Deload and reassess
Two sets per exercise, one easy conditioning day. Re-measure and start the next block from here.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 45 min
- Back Squat2 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Trap Bar / Conventional Deadlift2 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Rear-Foot Elevated Split Squat2 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Dead Bug2 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley2 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Hip Mobility Flow2 × 10-12
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 60s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 45 min
- Bench Press2 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Pull-Up / Assisted Pull-Up2 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
- Dumbbell Bench Press2 × 10-12
Elbows at roughly 45 degrees. Touch, pause, press. · 60s rest
- Lat Pulldown2 × 10-12
Pull the bar to the collarbone with the elbows, not the hands. · 60s rest
- Dead Bug2 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Loaded Carry Medley2 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 45 min
- Box Jump2 × 10-12
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 60s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 60s rest
- Rear-Foot Elevated Split Squat2 × 10-12
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 60s rest
- Trap Bar / Conventional Deadlift2 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
- Dead Bug2 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Pull-Up / Assisted Pull-Up2 × 10-12
Start from a dead hang, lead with the chest, control the way down. · 60s rest
Day 4: Conditioning (Deload)
Intervals and work capacity · 45 min
- Bike / Rower Intervals2 × 2 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 60s rest
- Loaded Carry Medley2 × 10-12
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 60s rest
- Back Squat2 × 10-12
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 60s rest
- Bench Press2 × 10-12
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 60s rest
- Dead Bug2 × 10-12
Low back stays flat on the floor the entire set. Exhale as you extend. · 60s rest
- Trap Bar / Conventional Deadlift2 × 10-12
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 60s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Conditioning
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Conditioning
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Conditioning
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Conditioning
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength
Swap for: Dead Bug
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Conditioning
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
Bike / Rower Intervals
conditioning · machines, bodyweight
Hard effort, then true easy. The recovery half is part of the workout.
Appears in: Day 4: Conditioning
Swap for: Acceleration Runs (20 yd), Loaded Carry Medley
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Swap conditioning modes freely
Bike, row, incline walk, sled — pick whatever your joints tolerate on the day. Intensity matters, mode does not.
Do not swap lifting for circuits
Circuits feel harder and preserve less muscle. Keep the strength work as written and put the intensity in the finishers.
Short on time? Cut the finisher
The lifting is the part protecting your muscle. Conditioning is the first thing to go on a bad day.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat3 × 10-12
- Trap Bar / Conventional Deadlift3 × 10-12
- Rear-Foot Elevated Split Squat3 × 10-12
- Dead Bug3 × 10-12
- Loaded Carry Medley3 × 10-12
- Hip Mobility Flow3 × 10-12
Upper Strength
- Bench Press3 × 10-12
- Pull-Up / Assisted Pull-Up3 × 10-12
- Dumbbell Bench Press3 × 10-12
- Lat Pulldown3 × 10-12
- Dead Bug3 × 10-12
- Loaded Carry Medley3 × 10-12
Speed & Power
- Box Jump3 × 10-12
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 10-12
- Trap Bar / Conventional Deadlift3 × 10-12
- Dead Bug3 × 10-12
- Pull-Up / Assisted Pull-Up3 × 10-12
Conditioning
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 10-12
- Back Squat3 × 10-12
- Bench Press3 × 10-12
- Dead Bug3 × 10-12
- Trap Bar / Conventional Deadlift3 × 10-12
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How to run it
Lift first, condition after
Cardio before lifting reduces the load you can handle. Ten to fifteen minutes of intervals after the session costs almost nothing.
Protein and steps do the heavy lifting
Aim for roughly 1.6g of protein per kg of bodyweight and a daily step target. Those two habits outperform any extra session.
Expect flat weeks
Scale weight moves in steps, not lines. Judge the block by the four-week trend and your logged loads, not by any single morning.