Full Body for Fat Loss
Three full-body sessions a week is the underrated fat-loss template. You hit every muscle 3× per week — the highest hypertrophy signal per gym visit — and you free up four days for cardio, walking or rest.
Goal: Fat Loss — You are eating less than you burn. The training's only job is to protect muscle so the scale drops fat, not everything.
Split: Full Body — Every session hits a squat, a hinge, a push and a pull. Three days a week is enough for anyone under two years of training age.
Frequency: 3 days/week · Session: ~55 min
Calories: 300–500 kcal deficit
Why this combo works
Full body works especially well in a deficit because it minimises junk volume. There's no room for 8 sets of arm isolation when squats, presses and deadlifts anchor every session. The muscle-preservation stimulus is dense and honest.
Weekly structure
Mon — Full A
Squat + horizontal push/pull
- Back squat 3×5–8 RIR 2
- Bench press 3×6–8 RIR 2
- Chest-supported row 3×8–10 RIR 2
- Seated leg curl 3×10 RIR 1
- Cable lateral raise 3×12 RIR 0
- Ab wheel 3×10
Wed — Full B
Hinge + vertical push/pull
- Romanian deadlift 3×6–8 RIR 2
- Overhead press 3×6–8 RIR 2
- Lat pulldown 3×8–10 RIR 2
- Bulgarian split squat 3×10/leg RIR 1
- Face pull 3×15 RIR 0
- Barbell curl 3×10
Fri — Full A/B mix
Emphasis weakness
- Trap bar deadlift 3×5 RIR 2
- Incline DB press 3×8–10 RIR 2
- Chin-up 3×AMRAP RIR 1
- Leg press 3×12 RIR 1
- DB lateral raise 3×12 RIR 0
- Tricep pushdown 3×12
Cardio
Add 2–3 Z2 walks (30–40 min) on off days — Tue, Thu, Sat. That's the actual fat-loss lever alongside the deficit.
Progression
Add 2.5 kg to compounds every week you hit top of range at target RIR. Isolations: add 1 rep per set per week.
Frequently asked questions
Is 3 days enough to lose fat?
Fat loss is diet. Three quality sessions plus 2–3 Z2 walks is more than enough training stimulus. Adding sessions rarely accelerates fat loss and often hurts recovery.
How long should each session take?
55 minutes of actual work. If it takes longer, you're doing too many isolations or resting too long between sets.
Can beginners run this?
Yes — this is the ideal beginner fat-loss template. Skip the isolations for the first month and just chase form on the compounds.
Related
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