Lose fat as an Intermediate lifter
🗓️ 1-Month Fat Loss Workout Plan (Intermediate Lifter)
Designed to burn fat, maintain muscle, and build real momentum—without burning out.
This plan assumes you’ve been training for a while, know the basics of lifting, and want a fat loss phase that works with your body, not against it.
🔄 Weekly Overview (5 Training Days + 2 Active Recovery/Rest Days)
| Day | Focus |
|---|---|
| Monday | Upper Body Strength + HIIT |
| Tuesday | Lower Body Strength + Core |
| Wednesday | Conditioning + Mobility |
| Thursday | Push Hypertrophy + Cardio |
| Friday | Pull Hypertrophy + Core |
| Saturday | Active Recovery (or light cardio) |
| Sunday | Full Rest (mental + physical reset) |
🔥 DAILY WORKOUTS
💪 Day 1: Upper Body Strength + Short HIIT
Today is all about upper body power—working with heavier weights and shorter sets. Then we spike the heart rate with a HIIT finisher.
Workout:
- Barbell Bench Press – 4 sets of 6 reps
- Barbell Row – 4×8
- Overhead Press – 4×6
- Pull-Ups (or Assisted) – 3×6–8
- HIIT Finisher (15 mins):
30 sec all-out sprint → 90 sec walk (repeat x 7)
Tip: Focus on form and tempo. Control the weight, don’t let it control you.
🍑 Day 2: Lower Body Strength + Core
Leg day with intention. Build strong, functional legs that help you burn fat even when you’re not training.
Workout:
- Back Squat – 4×6
- Romanian Deadlift – 3×10
- Walking Lunges – 3×12 each leg
- Hip Thrusts or Glute Bridges – 3×15
- Plank (hold 60 sec) – 3 sets
- Hanging Leg Raises – 3×12
Tip: Finish with deep quad/hamstring stretches. You’ll thank yourself tomorrow.
🔁 Day 3: Conditioning + Mobility
Let’s turn the dial up on fat-burning with a smart, structured conditioning workout. No weights today—just movement, sweat, and recovery.
Workout:
- Warm-up: 5–10 mins (light jog, rope, bike)
- Circuit (EMOM Style – 20 mins):
- Minute 1: 10 kettlebell swings
- Minute 2: 8 burpees
- Minute 3: 12 goblet squats
- Minute 4: 30 sec battle ropes
- Repeat for 5 rounds
- Cool down: 15 mins foam rolling + deep stretching
Tip: Keep your form sharp. Conditioning doesn’t mean sloppiness.
🧱 Day 4: Push Hypertrophy + Steady Cardio
Today, we’re chasing a pump and keeping the burn going with incline walking or a spin session. Moderate weight, controlled reps.
Workout:
- Incline Dumbbell Press – 4×10
- Arnold Press – 3×10
- Cable Chest Fly – 3×12
- Lateral Raises – 3×15
- Tricep Rope Pushdowns – 3×15
- Cardio: 25 mins incline treadmill walk (moderate pace)
Tip: Focus on muscle-mind connection—make every rep count.
🧲 Day 5: Pull Hypertrophy + Core
Let’s finish the week strong with upper-back and biceps work, plus some focused core training.
Workout:
- Lat Pulldown – 4×10
- Seated Cable Row – 3×12
- Face Pulls – 3×15
- Dumbbell Curls – 3×10
- Hammer Rope Curls – 3×12
- Cable Woodchoppers – 3×12/side
- Hanging Knee Raises – 3×15
Tip: Squeeze at the top of every rep. Visualize your back and arms working.
🧘♀️ Day 6: Active Recovery (Optional Light Cardio or Mobility)
Your body needs movement, but not punishment today.
Options:
- 30–45 min walk outdoors
- Light swim or cycling
- Yoga session
- Foam rolling + mobility drills
Tip: This isn’t a “cheat” day—this is where your body does the repair work.
🛌 Day 7: Full Rest
No training, no cardio. Just rest, hydrate, eat well, and reset your nervous system.
Tip: If you’re feeling restless, do a 10–15 min walk or some gentle stretching, but only if you want to.
1. Train with Intensity, Not Just Volume
You don’t need to spend hours in the gym. Focus on lifting with purpose and moving with energy.
2. Fuel Smart, Not Less
Don’t starve. You need protein (aim for 0.8–1g per pound of bodyweight), veggies, healthy carbs, and fats. Stick to a modest deficit (around 300–500 kcal under maintenance).
3. Track, But Don’t Obsess
Measure your progress weekly—photos, strength levels, how clothes fit—not just weight. The scale doesn’t tell the full story.
4. Sleep Is Your Secret Weapon
7–9 hours per night. Fat loss tanks when sleep drops.
5. Hydration Affects Everything
Try drinking 2.5–3.5L of water a day. Bonus: it helps keep hunger in check too.
6. You Don’t Have to Be Perfect
Aim for consistency over perfection. You can miss a day or indulge occasionally—just don’t quit.
🧠 Final Note – From Me to You
Fat loss isn’t about punishing yourself. It’s about showing up with purpose, honoring your body with good movement, smart training, and balanced habits. This month can be a pivot point—not just for how you look, but how you feel.