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.
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: Upper / Lower — Two upper-body sessions and two lower-body sessions per week. High per-muscle frequency, simple weekly template, forgiving of a missed day.
Frequency: 4 days/week · Session: ~60 min
Calories: 300–500 kcal deficit
Why this combo works
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.
Weekly structure
Mon — Upper A
Horizontal push/pull
- Barbell bench press 3×6–8 RIR 2
- Chest-supported row 3×8–10 RIR 2
- Seated DB press 3×8–10 RIR 2
- Lat pulldown 3×10–12 RIR 1
- Cable lateral raise 3×12–15 RIR 0
- Tricep pushdown 2×12 · Incline curl 2×12
Tue — Lower A + Z2
Quads + hinge + 15 min Z2
- Back squat 3×5–7 RIR 2
- Romanian deadlift 3×6–8 RIR 2
- Leg press 3×10–12 RIR 1
- Seated leg curl 3×10–12 RIR 1
- Standing calf raise 3×10–15 RIR 0
- 15-min incline walk (Z2)
Thu — Upper B
Vertical push/pull
- Overhead press 3×6–8 RIR 2
- Chin-up 3×AMRAP RIR 1
- Incline DB press 3×8–10 RIR 2
- Single-arm row 3×10 RIR 1
- Rear-delt fly 3×15 RIR 0
- Overhead tricep 2×12 · Hammer curl 2×12
Fri — Lower B + Z2
Hinge focus + 15 min Z2
- Trap bar deadlift 3×5 RIR 2
- Bulgarian split squat 3×8/leg RIR 1
- Hack squat 3×10–12 RIR 1
- Nordic curl or hip thrust 3×8
- Seated calf raise 3×12–15 RIR 0
- 15-min incline walk (Z2)
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.
Related
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