EN
Get started

5-Day Gym Fat Loss Plan for Intermediates

A week for an intermediate lifter in the gym who wants to lose fat: 5 workouts of 45 minutes (Mon push, Tue pull, Wed legs, Thu HIIT, Fri long cardio).

Goal
Fat loss
Days per week
5 days
Minutes per workout
45 minutes
Split
Push / pull / legs and cardio
Level
Intermediate
Where
Gym

Monday — push

≈ 46 min
Warm-up 2 exercises
  1. Arm Circles

    3 × 30 s rest 15 s

  2. Dumbbell Halo

    3 × 30 s rest 15 s

Main work

  1. Cable Standing Single Arm Chest Press

    4 × 8 rest 2 min RPE 7.5

  2. Arnold Press

    4 × 10 rest 75 s RPE 7

  3. Machine Chest Press

    3 × 10 rest 75 s RPE 7

Cool-down 2 exercises
  1. Cross-Body Shoulder Stretch

    3 × 30 s rest 15 s

  2. Standing Wall Shoulder Opening Stretch

    3 × 30 s rest 15 s

Cardio finisher

  1. VersaClimber

    8 × 40 s rest 20 s zone 4

Tuesday — pull

≈ 44 min
Warm-up 2 exercises
  1. Seated Thoracic Extension (Chest Opener)

    3 × 30 s rest 15 s

  2. Overhead Lat Stretch

    3 × 30 s rest 15 s

Main work

  1. Single-Arm Lat Pulldown

    4 × 8 rest 2 min RPE 7.5

  2. Hammer Strength Iso-Lateral Row

    3 × 10 rest 75 s RPE 7

  3. Hammer Strength High Row

    3 × 10 rest 75 s RPE 7

Cool-down 2 exercises
  1. Seated Wrist Flexor Stretch

    3 × 30 s rest 15 s

  2. Overhead Triceps Stretch

    3 × 30 s rest 15 s

Cardio finisher

  1. Arc Trainer

    8 min zone 2, RPE 4

Wednesday — legs

≈ 46 min
Warm-up 2 exercises
  1. 90/90 Hip Switches

    3 × 30 s rest 15 s

  2. Hip Circles

    3 × 30 s rest 15 s

Main work

  1. Machine Leg Press

    4 × 8 rest 2 min RPE 7.5

  2. Barbell Power Snatch

    4 × 10 rest 75 s RPE 7

  3. Barbell Lunge

    3 × 10 rest 75 s RPE 7

Cool-down 2 exercises
  1. Kneeling Hip-Flexor Stretch

    3 × 30 s rest 15 s

  2. Half-Kneeling Hip Flexor Rock

    3 × 30 s rest 15 s

Cardio finisher

  1. Stair climber

    8 min zone 2, RPE 4

Thursday — HIIT

≈ 44 min
Warm-up 2 exercises
  1. Cat–Cow Mobility

    3 × 30 s rest 15 s

  2. Seated Thoracic Extension (Chest Opener)

    3 × 30 s rest 15 s

Cardio

  1. Jumping lunges

    12 × 40 s rest 20 s zone 4

Cardio

  1. Running Cooldown

    22 min zone 2, RPE 4

Cool-down 1 exercise
  1. Doorway Chest Stretch

    3 × 30 s rest 15 s

Friday — long cardio

≈ 43 min
Warm-up 2 exercises
  1. Seated Thoracic Extension (Chest Opener)

    3 × 30 s rest 15 s

  2. Cat–Cow Mobility

    3 × 30 s rest 15 s

Cardio

  1. Outdoor run

    5.8 km 6:04 /km, zone 2, RPE 5

Cool-down 1 exercise
  1. Doorway Chest 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

  • Push, pull, legs, then upper and lower: on 5 days each muscle is hit twice a week, without overloading some and shortchanging others.
  • 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 7–7.5 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.

All programs

Work out your numbers

A week of training and meals built for you

Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.

Build my week