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Lean Performance
Strength retention + conditioning to drop body fat without losing muscle.
4 days / week · Intermediate
Day 1
Upper Strength
Retain muscle
- • Bench Press 4x6
- • Pull-Ups 4x8
- • Overhead Press 3x8
- • Plank 3x45s
Day 2
Conditioning
Caloric burn
- • Assault Bike 8x30s
- • Row 1k x3
- • Burpees 3x12
- • Walk 15 min
Day 3
Lower Strength
Posterior chain
- • Back Squat 4x6
- • RDL 4x8
- • Walking Lunge 3x12
- • Calf Raise 3x15
Day 4
Full Body Finisher
Engine + output
- • DB Thrusters 4x10
- • KB Swing 5x15
- • Sled Push 6x20m
- • Core Circuit 10 min