4 Day Fat Melting Workout

By Eric Broser

	Intermediate (2-3 years)
	58 minutes/day \| 4 days/week
	Fat Loss
	Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Preacher Curl Bench, Tricep Rope Attachment, Pull up bar, Bodyweight, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Abduction/Adduction Machine, Smith Machine, Seated Calf Raise Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Landmine, Reverse Hyper Bench, Back Hyperextension Bench, Weight Plate, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

This 4 day workout is designed to maximize fat loss with high volume and supersets. Each workout is packed with compound lifts and accessory lifts that will help you burn calories. Performing these exercises in supersets will also keep your heart rate up for additional fat loss. All of this lifting will also be key for maintaining as much muscle as possible, which is key for maximum fat loss. For even more fat loss, you can perform cardio post workout for 20-30 minutes, or on off days for 30-60 minutes. Intermediate lifters looking to shred for the summer should give this workout a shot.

Description

Week 1 Overview

Day 1:

Monday - Chest, Biceps, Forearms, & Abs Focus

Day 2:

Tuesday - Quads, Hamstrings, & Calves Focus

Day 3:

Rest

Day 4:

Thursday - Lats, Lower Back, & Abs Focus

Day 5:

Friday - Shoulders, Traps, Triceps, & Calves Focus

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Chest, Biceps, Forearms, & Abs Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press See Exercise Notes	2 sets	7-9 reps	60s
2.Dumbbell Bench Press See Exercise Notes	2 sets	7-9 reps	60s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Incline Dumbbell Flye	2 rounds	10-12 reps	0s
3B.Cable Crossovers (upper chest)	2 rounds	10-12 reps	60s
4.EZ-Bar Preacher Curl See Exercise Notes	1 set	7-9 reps	60s
5.Barbell Biceps Curl See Exercise Notes	1 set	7-9 reps	60s
Circuit #6 - 2 rounds Rest 60s between rounds
6A.Standing High Pulley Cable Curl	2 rounds	7-9 reps	0s
6B.Standing Alternating Dumbbell Curls	2 rounds	7-9 reps	60s
7.Reverse-Grip Barbell Curl See Exercise Notes	1 set	10-12 reps	60s
Circuit #8 - 1 set Rest 60s between rounds
8A.Palms-Down Barbell Wrist Curl Over A Bench	1 set	13-15 reps	0s
8B.Palms-Up Barbell Wrist Curl Over A Bench	1 set	13-15 reps	60s
9.Kneeling Cable Crunch	2 sets	16-20 reps	60s
Circuit #10 - 1 set Rest 60s between rounds
10A.Hanging Straight Leg Raise	1 set	AMAP reps	0s
10B.Seated Leg Tucks	1 set	AMAP reps	60s

Day 2 - Tuesday - Quads, Hamstrings, & Calves Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	2 sets	7-9 reps	60s
2.45 Degree Leg Press See Exercise Notes	2 sets	7-9 reps	60s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Leg Extensions	2 rounds	10-12 reps	0s
3B.Barbell Walking Lunge	2 rounds	10-12 reps	60s
4.Lying Leg Curls See Exercise Notes	2 sets	7-9 reps	60s
Circuit #5 - 2 rounds Rest 60s between rounds
5A.Thigh Adductor	2 rounds	16-20 reps	0s
5B.Stiff-Legged Barbell Deadlift	2 rounds	10-12 reps	60s
6.Standing Machine Calf Raise See Exercise Notes	1 set	7-9 reps	60s
Circuit #7 - 2 rounds Rest 60s between rounds
7A.Seated Calf Raise Machine	2 rounds	7-9 reps	0s
7B.Sled 45 Degree Calf Press	2 rounds	10-12 reps	60s

Day 4 - Thursday - Lats, Lower Back, & Abs Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.Seated Cable Row See Exercise Notes	2 sets	7-9 reps	60s
2.Barbell Underhand Bent-over Row See Exercise Notes	2 sets	7-9 reps	60s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Bent-Arm Dumbbell Pullover	2 rounds	10-12 reps	0s
3B.T-Bar Row with Handle	2 rounds	7-9 reps	60s
4.Weighted 45 Degree Hyperextension See Exercise Notes	1 set	13-15 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Barbell Deadlift	1 set	7-9 reps	0s
5B.Hyperextension	1 set	AMAP reps	60s
6.Weighted Crunch See Exercise Notes	1 set	16-20 reps	60s
Circuit #7 - 2 rounds Rest 60s between rounds
7A.Lying Floor Leg Raise	2 rounds	AMAP reps	0s
7B.Side Crunch With Leg Lift	2 rounds	16-20 reps	60s

Day 5 - Friday - Shoulders, Traps, Triceps, & Calves Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.Face Pull See Exercise Notes	2 sets	10-12 reps	60s
2.Dumbbell Lateral Raise See Exercise Notes	2 sets	10-12 reps	60s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Seated Dumbbell Shoulder Press	2 rounds	7-9 reps	0s
3B.Barbell Front Raise	2 rounds	7-9 reps	60s
4.Barbell Shrug See Exercise Notes	2 sets	10-12 reps	60s
Circuit #5 - 2 rounds Rest 60s between rounds
5A.Barbell Upright Row	2 rounds	7-9 reps	0s
5B.Seated Dumbbell Shrug	2 rounds	7-9 reps	60s
6.Straight Bar Tricep Extension See Exercise Notes	1 set	10-12 reps	60s
7.EZ-Bar Skullcrusher See Exercise Notes	2 sets	7-9 reps	60s
Circuit #8 - 2 rounds Rest 60s between rounds
8A.Dumbbell One Arm Triceps Extension (on bench)	2 rounds	7-9 reps	0s
8B.Barbell Close-Grip Bench Press	2 rounds	7-9 reps	60s
9.Seated Calf Raise Machine See Exercise Notes	2 sets	10-12 reps	60s
Circuit #10 - 1 set Rest 60s between rounds
10A.Sled 45 Degree Calf Press	1 set	7-9 reps	0s
10B.Standing Machine Calf Raise	1 set	7-9 reps	60s

Date Created: 5/12/2018, UTC

Last Updated: 6/5/2021, UTC

Similar Workouts

See More Similar Workouts

Similiar muscle group split workouts

See More Similiar muscle group split workouts

More workouts like this

Women's Fat Loss, Men's Fat Loss

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan