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Fat Loss · Strength + Conditioning

Hybrid template

Fat Loss · Strength + Conditioning

Three lifting days plus one conditioning day. Keeps strength while cutting.

Compound lifts to maintain muscle in a calorie deficit, plus one dedicated conditioning day. Built around the rule: don't train fat off, train muscle on while you eat fat off. Pairs perfectly with a 300-500 cal deficit.

fat lossconditioningstrengthcut

Sample week

The full template is what gets cloned into your account.

Mon

Upper · Strength

5 lifts

  • Barbell Bench Press

    4×5

  • Barbell Row

    4×6

  • Overhead Press

    3×8

  • Lat Pulldown

    3×10

  • Face Pull

    3×15

Tue

Lower · Strength

5 lifts

  • Back Squat

    4×5

  • Romanian Deadlift

    3×8

  • Walking Lunge

    3×12 each

  • Standing Calf Raise

    3×15

  • Plank

    3×45s

Thu

Conditioning

5 lifts

  • Rowing Machine

    1×500m

  • Kettlebell Swing

    5×20

  • Burpee

    4×15

  • Sled Push

    4×30 yd

  • Farmer's Carry

    3×40 yd

Fri

Full Body

4 lifts

  • Trap Bar Deadlift

    3×6

  • Dumbbell Bench Press

    3×10

  • Seated Cable Row

    3×10

  • Hip Thrust

    3×10