A structured 4-week training plan designed to help you simultaneously burn fat and preserve (or build) lean muscle — no crash dieting, no endless cardio.
Lifting weights — not just cardio — is the single biggest driver of body recomposition. It preserves and builds muscle while your body uses stored fat for fuel. This plan prioritises compound lifts every week.
Cardio is added as a fat-loss accelerator, not the centrepiece. 2 dedicated sessions per week keep your heart rate up and calories burning without cannibalising your muscle gains.
Each week slightly increases volume or intensity — more reps, shorter rest, or heavier weight. This is how your body is forced to keep adapting and burning fat efficiently.
Two rest or active recovery days are non-negotiable. Muscle is built during recovery, not during the session. Sleep, hydration, and rest are training tools too.
Strength training 3–4x per week + Moderate cardio 2x per week + Slight caloric deficit (~200–300 kcal below maintenance) + Adequate protein (0.7–1g per lb bodyweight) = Fat loss while maintaining or gaining muscle mass. This plan handles the training half of that equation.
Follow the days in order. Each session is labelled by type. Rest days can be swapped between any two non-consecutive days. For home training, replace barbell movements with dumbbell variations. Track your weights each session — progressive overload only works if you remember what you lifted last time.
| Movement | Sets | Reps / Duration | Rest | Type | Coaching Cue |
|---|---|---|---|---|---|
| Squat (Goblet / Back) | 3–5 | 8–12 | 60–90s | Strength | Chest up, knees track over toes |
| Romanian Deadlift | 3–4 | 10–12 | 60s | Strength | Hinge at hips, keep bar close |
| Hip Thrust | 3–5 | 10–15 | 45–60s | Hypertrophy | Full glute squeeze at top, chin tucked |
| Push-up / Bench Press | 3–4 | 8–15 | 60s | Strength | Elbows 45°, full range of motion |
| DB / Barbell Row | 3–4 | 8–12 | 60s | Strength | Lead with elbow, squeeze shoulder blade |
| Overhead Press | 3 | 8–12 | 60–90s | Strength | Core tight, don't flare ribs |
| Plank | 3 | 30–60s | 30s | Core | Squeeze everything — glutes, abs, quads |
| HIIT Cardio Block | 3–5 rounds | 20–40s on / 10–20s off | 60–90s between rounds | Cardio | Max effort during work, fully recover in rest |
| Steady State Cardio | 1 block | 15–30 min | N/A | Cardio | Conversational pace — you should be able to talk |
Write down every weight, set, and rep. Progressive overload only works when you know what you did last time. Even a notes app works.
Hit 0.7–1g of protein per lb of bodyweight daily. This is the single most important nutrition rule for preserving muscle during a deficit.
7–9 hours of sleep accelerates fat loss and muscle recovery more than almost any supplement or extra workout session.
DOMS (delayed onset muscle soreness) in the first 2 weeks is normal. It fades. Don't skip sessions because of it — move through it.
Never sacrifice form for heavier weight. Injury sets you back weeks. Perfect a movement with lighter loads before progressing.
Take 3–5 days of deload (lighter sessions), then repeat the plan with heavier weights. Consistency over months is what transforms the body.
Fill this in at the end of each week. Don't obsess over daily fluctuations — weekly trends are what matter. Take photos and measurements, not just scale weight.
Completed all 4 weeks? That's a real achievement. Take a short deload, reassess your measurements and photos, then run the plan again — this time heavier, faster, and harder. Recomposition is a process of months, not weeks. The habits you've built here are the foundation. Keep going.