Upper A
Horizontal push/pull- Barbell bench press3×6–8 RIR 2
- Chest-supported row3×8–10 RIR 2
- Seated DB press3×8–10 RIR 2
- Lat pulldown3×10–12 RIR 1
- Cable lateral raise3×12–15 RIR 0
- Tricep pushdown2×12
- Incline curl2×12
Workout template · Fat Loss · Upper / Lower
Upper/Lower for Fat Loss
The upper/lower split is the workhorse of fat-loss training — four sessions a week, honest per-muscle frequency, and enough time in each session for a real cardio finisher without wrecking recovery.
- Days / week
- 4
- Session
- ~60 min
- Split
- Upper / Lower
- Calories
- 300–500 kcal deficit
The week at a glance
Two upper-body sessions and two lower-body sessions per week. High per-muscle frequency, simple weekly template, forgiving of a missed day.
Mon — Upper A
Horizontal push/pull
Tue — Lower A + Z2
Quads + hinge + 15 min Z2
Thu — Upper B
Vertical push/pull
Fri — Lower B + Z2
Hinge focus + 15 min Z2
Why this combo works
You are eating less than you burn. The training's only job is to protect muscle so the scale drops fat, not everything.
In a deficit, recovery is scarcer than volume. This template keeps compounds at RIR 2 (never grinding) and puts the hard, muscle-preserving stimulus on isolations at RIR 0–1. That's what tells your body to hold onto muscle while the calories keep falling.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
Two 15-minute Z2 walks after lower days is enough for most lifters. Add a 20-minute weekend walk before touching your calories if fat loss stalls.
Progression
Add 2.5 kg to any compound the week you hit the top of the rep range on all sets at the prescribed RIR. Isolations: add 1 rep per set per week until top of range, then bump the load.
Frequently asked questions
How many days a week is this?
Four lifting days (Mon, Tue, Thu, Fri) plus optional Z2 walks on off days. Wednesday and the weekend are recovery.
Can I add cardio on off days?
Yes, but keep it low-intensity. Z2 walks (60–70% max heart rate) don't compete with recovery. HIIT and running programs will sabotage your lifting in a deficit.
Is 4 days enough for fat loss?
Fat loss is a diet problem. Four days of quality lifting protects muscle better than six days of tired junk volume. Adherence beats optimisation.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.