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4-Day Gym Fat Loss Plan for Intermediates

A week for an intermediate lifter in the gym who wants to lose fat: 4 workouts of 60 minutes (Mon upper body, Tue lower body, Thu full body, Fri HIIT).

Goal: Fat loss
Days per week: 4 days
Minutes per workout: 60 minutes
Split: Upper / lower and cardio
Level: Intermediate
Where: Gym

Monday — upper body

≈ 61 min

Warm-up 2 exercises

Arm Circles
3 × 30 s rest 15 s
Dumbbell Halo
3 × 30 s rest 15 s

Main work

Push-Up Wide
3 × 8 rest 90 s RPE 7.5
Hammer Strength High Row
3 × 10 rest 75 s RPE 7
Push Up
3 × 10 rest 75 s RPE 7
Lever Lateral Wide Pulldown
3 × 10 rest 75 s RPE 7

Accessory work

Dumbbell Decline Chest Fly
3 × 15 rest 45 s RPE 8
Alternate Hammer Curl
5 × 15 rest 45 s RPE 8

Cool-down 2 exercises

Cross-Body Shoulder Stretch
3 × 30 s rest 15 s
Overhead Lat Stretch
3 × 30 s rest 15 s

Cardio finisher

VersaClimber
10 × 40 s rest 20 s zone 4

Tuesday — lower body

≈ 61 min

Warm-up 2 exercises

90/90 Hip Switches
3 × 30 s rest 15 s
Hip Circles
3 × 30 s rest 15 s

Main work

Machine Leg Press
4 × 8 rest 2 min RPE 7.5
Barbell Power Snatch
5 × 10 rest 75 s RPE 7
Dumbbell Goblet Split Squat
2 × 10 rest 75 s RPE 7

Accessory work

Machine Hip Adduction
3 × 15 rest 45 s RPE 8
Nordic Hamstring Curl
5 × 15 rest 45 s RPE 8

Cool-down 2 exercises

Kneeling Hip-Flexor Stretch
3 × 30 s rest 15 s
Half-Kneeling Hip Flexor Rock
3 × 30 s rest 15 s

Cardio finisher

Stair climber
10 min zone 2, RPE 4

Thursday — full body

≈ 60 min

Warm-up 2 exercises

Seated Pelvic Tilt (Anterior / Posterior)
3 × 30 s rest 15 s
90/90 Hip Switches
3 × 30 s rest 15 s

Main work

Front Squat
4 × 8 rest 2 min RPE 7.5
Machine Chest Press
2 × 10 rest 75 s RPE 7
Hammer Strength Iso-Lateral Row
3 × 10 rest 75 s RPE 7
Muscle-up
6 × 10 rest 75 s RPE 7
Archer Push-Up
2 × 10 rest 75 s RPE 7

Cool-down 2 exercises

Seated Wrist Flexor Stretch
3 × 30 s rest 15 s
Pigeon Glute Stretch
3 × 30 s rest 15 s

Cardio finisher

Arc Trainer
10 min zone 2, RPE 4

Friday — HIIT

≈ 59 min

Warm-up 2 exercises

Seated Thoracic Extension (Chest Opener)
3 × 30 s rest 15 s
Cat–Cow Mobility
3 × 30 s rest 15 s

Cardio

Jumping lunges
12 × 40 s rest 20 s zone 4

Cardio

Running Cooldown
35 min zone 2, RPE 4

Cool-down 2 exercises

Doorway Chest Stretch
3 × 30 s rest 15 s
Standing Quad Stretch
3 × 30 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

Upper and lower body alternate: on 4 days each muscle is trained twice a week with rest in between.
Reps: 6–20, with loads like a muscle-building plan — in a calorie deficit, heavy work is what keeps your muscle. Volume is lower than usual because recovery suffers in a deficit.
Rest on the day's main lift is at least 2 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
Effort is set on the RPE scale from 1 to 10. RPE 7–8 means roughly 2–3 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
The weeks undulate: moderate, heavy (2 fewer reps, RPE +1) and light (2 more reps, RPE −1) weeks rotate. This page shows the moderate one.
Cardio is always included: a finisher at the end of strength days and, from 3 days a week, a dedicated cardio day. HIIT at most twice a week and never on leg day.

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