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5-day fat loss workout plan Fat Loss Density Circuits

Five short sessions a week: big compound pairs, thirty second rests and an interval finisher. Cut the rest before you cut the weight.

Level: Advanced
Days a week: 5
Per session: 34–54 min
Goal: Fat loss
Equipment: Machine, Barbell, Kettlebell, Dumbbell, Battle Ropes

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Workout schedule

5 days a week · 20 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~34 min Push Density

4 exercises · 20 sets · ~34 min

Superset A · 5 rounds · back to back
1. Barbell Thruster Front Delts · Barbell 5 sets of 10 reps · 0:30 rest 0:30 rest
2. Parallel Bar Dips Chest · Bodyweight 5 sets of 10 reps · 0:30 rest 0:30 rest
Dumbbell Single Arm Clean And Press Abs · Dumbbell 4 sets of 10 reps · 0:30 rest 0:30 rest
Indoor Cycling (Spin Bike) Quads · Machine 6 sets of 45s · 0:45 rest 0:45 rest

Day 2 · ~42 min Pull Density

4 exercises · 20 sets · ~42 min

Superset A · 5 rounds · back to back
1. Pull Ups Lats · Bodyweight 5 sets of 8 reps · 0:30 rest 0:30 rest
2. Kettlebell Swing Glutes · Kettlebell 5 sets of 20 reps · 0:30 rest 0:30 rest
Landmine T Bar Rows Lats · Barbell 4 sets of 12 reps · 0:30 rest 0:30 rest
Rowing Sprint Quads · Machine 6 sets of 45s · 0:45 rest 0:45 rest

Day 3 · ~39 min Leg Density

4 exercises · 15 sets · ~39 min

Superset A · 5 rounds · back to back
1. Front Squat Quads · Barbell 5 sets of 10 reps · 0:30 rest 0:30 rest
2. Bulgarian Split Squat Glutes · Bodyweight 5 sets of 12 reps · 0:30 rest 0:30 rest
Kettlebell Sumo Deadlift Glutes · Kettlebell 4 sets of 15 reps · 0:30 rest 0:30 rest
Stair Climber Glutes · Machine 1 sets of 10m

Day 4 · ~42 min Full Body Burn

4 exercises · 19 sets · ~42 min

Superset A · 5 rounds · back to back
1. Burpee Abs · Bodyweight 5 sets of 15 reps · 0:30 rest 0:30 rest
2. Box Jump Glutes · Bodyweight 5 sets of 10 reps · 0:30 rest 0:30 rest
Kettlebell Thruster Front Delts · Kettlebell 4 sets of 15 reps · 0:30 rest 0:30 rest
Battle Ropes Abs · Battle Ropes 5 sets of 40s · 0:40 rest 0:40 rest

Day 5 · ~54 min Interval Finisher

4 exercises · 23 sets · ~54 min

Ski Erg Abs · Machine 8 sets of 40s · 0:40 rest 0:40 rest
Jump Rope Calves · Bodyweight 6 sets of 1m · 0:30 rest 0:30 rest
Mountain Climber Abs · Bodyweight 5 sets of 40 reps · 0:30 rest 0:30 rest
Front Plank on Elbows Abs · Bodyweight 4 sets of 45s · 0:30 rest 0:30 rest

About this plan

Who it's for

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

Want something less demanding: Metabolic Resistance Training, intermediate, 4 days a week.
Training at home: Advanced Home Fat Loss, advanced, 5 days a week, no equipment.

What to expect

Each week is 97 working sets across 20 exercises, about 3 h 30 min in total.

Sets run from 8 to 40 reps, with 0:30 to 0:45 of rest between them.

Main muscles: Front Delts, Glutes, Quads, Chest, Abs, Lats, Hamstrings, Upper Back, Triceps, Calves.

How to progress

For fat loss, the training keeps you active and holding on to muscle, while how much weight you lose depends mostly on what you eat, which this plan doesn't cover.

Add a little. Once a circuit or a set feels routine, add a rep, a round or a little weight. Change one thing at a time.
Keep turning up. Judge the plan by whether you keep turning up, not by a single week on the scale.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.