GymTrainingDay 1 — Full body ~35 min approx.
| Back Squat | 2×4-6RIR 2 |
| Barbell Bench Press | 2×4-6 |
| Barbell Bent-Over Row | 2×6-10 |
| Lying Leg Curl | 2×10-12 |
| Triceps Pushdown | 1×10-15 |
Fat Loss Training Plan for the Gym
This plan is for anyone in a calorie deficit who wants to lose fat while keeping muscle, training three days a week. The principle is simple: hold intensity (your working weights) and cut volume by about 30% — signalling the body to protect muscle while the fat comes off.
Based on: PHUL сжатый в 3 фулбоди
Day 2 — Full body ~35 min approx.
| Deadlift | 2×4-6 |
| Overhead Press (Barbell) | 2×5-8 |
| Pull-Up | 2×6-10 |
| Dumbbell Lateral Raise | 2×12-15 |
| Barbell Curl | 1×10-15 |
Day 3 — Full body ~40 min approx.
| Front Squat | 2×8-12 |
| Incline Barbell Bench Press | 2×8-12 |
| One-Arm Dumbbell Row | 2×10-12 |
| Barbell Hip Thrust | 2×10-12 |
| Dumbbell Curl | 1×10-15 |
| Bench Dip | 1×10-15 |
💡 Deficit mode: volume reduced ~30%, no AMRAP/failure sets, weights stay heavy — that protects muscle in a calorie deficit.
Progression: Double progression: work up the rep range, then add weight and start again from the bottom.
Build my program →Why less volume when cutting, not more?
In a deficit recovery is worse, so extra volume just piles up fatigue. Keep heavy weights (the “keep the muscle” signal) but trim volume by ~30% — that’s enough to hold on to muscle.
Do I need cardio to lose fat?
The deficit comes from your diet, not cardio. Lifting preserves muscle; cardio is just a tool to burn a few more calories. Start with 2–3 easy cardio sessions a week and watch your progress.
How long should I rest between sets in a deficit?
Keep the same 2–3 minutes on compounds — not losing strength matters. Don’t cut rest to “burn more fat”: it lowers your working weights and risks muscle.