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4-day fat loss workout plan Metabolic Resistance Training

Four dense sessions pairing a push with a pull and closing on intervals. The heart rate stays up and the loads stay heavy enough to matter.

Level
Intermediate
Days a week
4
Per session
45–53 min
Goal
Fat loss
Equipment
Machine, Dumbbell, Cable Machine, Kettlebell, Battle Ropes
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Workout schedule

4 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 · ~47 min Full Body Push

5 exercises · 15 sets · ~47 min

  1. Superset A · 4 rounds · back to back

    1. Dumbbell Thruster Front Delts · Dumbbell 4 sets of 12 reps · 0:45 rest 0:45 rest
    2. Machine Seated Cable Row Lats · Cable Machine 4 sets of 12 reps · 0:45 rest 0:45 rest

  2. Superset B · 3 rounds · back to back

    1. Dumbbell Goblet Reverse Lunge Glutes · Dumbbell 3 sets of 16 reps · 0:45 rest 0:45 rest
    2. Cable Rope Pushdown Triceps · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
  3. Steady-State Rowing Machine Quads · Machine 1 sets of 10m

Day 2 · ~53 min Full Body Pull

5 exercises · 15 sets · ~53 min

  1. Superset A · 4 rounds · back to back

    1. Kettlebell Swing Glutes · Kettlebell 4 sets of 20 reps · 0:45 rest 0:45 rest
    2. Machine Chest Press Chest · Machine 4 sets of 12 reps · 0:45 rest 0:45 rest

  2. Superset B · 3 rounds · back to back

    1. Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 12 reps · 0:45 rest 0:45 rest
    2. Dumbbell Lateral Raise Side Delts · Dumbbell 3 sets of 15 reps · 0:45 rest 0:45 rest
  3. Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 10m

Day 3 · ~45 min Lower Circuit

5 exercises · 15 sets · ~45 min

  1. Superset A · 4 rounds · back to back

    1. Machine Leg Press Glutes · Machine 4 sets of 15 reps · 1:00 rest 1:00 rest
    2. Lying Leg Curl Hamstrings · Machine 4 sets of 15 reps · 1:00 rest 1:00 rest

  2. Superset B · 3 rounds · back to back

    1. Dumbbell Goblet Squat Glutes · Dumbbell 3 sets of 15 reps · 0:45 rest 0:45 rest
    2. Kettlebell Farmers Carry Forearms · Kettlebell 3 sets of 40m · 0:45 rest 0:45 rest
  3. Stair Climber Glutes · Machine 1 sets of 10m

Day 4 · ~50 min Conditioning Mix

5 exercises · 17 sets · ~50 min

  1. Superset A · 4 rounds · back to back

    1. Burpee Abs · Bodyweight 4 sets of 12 reps · 0:40 rest 0:40 rest
    2. Kettlebell Thruster Front Delts · Kettlebell 4 sets of 12 reps · 0:40 rest 0:40 rest
  2. Battle Ropes Abs · Battle Ropes 4 sets of 30s · 0:40 rest 0:40 rest
  3. Mountain Climber Abs · Bodyweight 4 sets of 30 reps · 0:40 rest 0:40 rest
  4. Ski Erg Abs · Machine 1 sets of 8m

About this plan

Who it's for

For people who have trained regularly for a while. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 62 working sets across 20 exercises, about 3 h 15 min in total.

Sets run from 12 to 30 reps, with 0:40 to 1:00 of rest between them.

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

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.

  1. 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.
  2. Keep turning up. Judge the plan by whether you keep turning up, not by a single week on the scale.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Fat Loss Density Circuits, the same goal at advanced level, 5 days a week.

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