The Fat Loss Engine
Two full body lifting days and two conditioning days, alternating so nothing hard lands twice in a row. The barbell keeps the muscle while the cardio widens the gap.
How this plan changes
- One week adds minutes, the next adds rounds — never both.
- Every fourth week is about 30% easier.
- The second block starts where the first one ended.
Week 1 of 8
Full Body A
Muscles worked: Quadriceps, Chest, Upper back, Hamstrings, Core
- Barbell Narrow Stance Squat4 sets × 8-10
- Dumbbell Bench Press3 sets × 10-12
- Cable Seated Row3 sets × 10-12
- Barbell Romanian Deadlift3 sets × 10
- Front Plank3 sets × 45s
- Stationary Bike Run (Version 3)1 sets × 15min
HIIT
Muscles worked: Upper back, Quadriceps
- Rowing (with Rowing Machine)10 sets × 40s
- Burpee6 sets × 40s
- Briskly Walking1 sets × 10min
Full Body B
Muscles worked: Hamstrings, Chest, Lats, Quadriceps, Core
- Barbell Deadlift4 sets × 6-8
- Dumbbell Incline Bench Press3 sets × 10-12
- Cable Bar Lateral Pulldown3 sets × 10-12
- Dumbbell Split Squat3 sets × 15-20
- Hanging Straight Leg Raise3 sets × 12
- Bodyweight Skipping8 sets × 45s
Steady Cardio
Muscles worked: Quadriceps
- Elliptical Machine Walk1 sets × 35min
The Fat Loss Engine FAQ
Who is the The Fat Loss Engine program for?
The Fat Loss Engine is written for intermediate lifters and runs 4 training days per week. Two full body lifting days and two conditioning days, alternating so nothing hard lands twice in a row. The barbell keeps the muscle while the cardio widens the gap.
How many days a week is the The Fat Loss Engine?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the The Fat Loss Engine free?
Yes — The Fat Loss Engine is completely free to follow. You can also track your sets and reps against it in the workout logger.
Related programs
Zone Two and Iron
5 days / week · Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
Sculpted Strength for Women
4 days / week · A four day split that puts glutes first and keeps the upper body balanced. Strength work up front, shaping work to finish.
The Beginner Blueprint
3 days / week · Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
Old School 5x5
3 days / week · Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
Bodyweight Mass Builder
3 days / week · Real muscle from nothing but your bodyweight and a band. Three full body sessions built on dips, pull-ups and squats, progressed by adding reps and slowing the negatives.
Living Room Lean Circuit
4 days / week · Keeps the muscle and burns the rest, with no equipment to buy. Dense bodyweight sessions with a short conditioning finisher, and the leg day left heavy so nothing eats its recovery.
Free, open and shared for everyone.