Platesmith

Fat Loss: Upper / Lower + Finishers (4 day)

Four days that keep your strength in a deficit and end with a ten-minute finisher: swings, sled pushes, battle ropes. Heavy work first, sweat last. Pair with a walking plan.

  • Intermediate
  • 4 days a week
  • About 50 min
  • Full gym
  • Lose fat

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Upper A

ExerciseSets × reps
Barbell Bench Press4 × 5-8
Barbell Row4 × 6-8
Seated Dumbbell Press3 × 8-12
Lat Pulldown3 × 10-12
Battle Ropes5 × 20-30s

Lower A

ExerciseSets × reps
Back Squat4 × 5-8
Romanian Deadlift3 × 8-10
Walking DB Lunge3 × 10-12
Kettlebell Swing6 × 15

Upper B

ExerciseSets × reps
Incline Dumbbell Press4 × 8-12
Pull-up4 × 6-10
Cable Fly3 × 12-15
Face Pull3 × 15-20
Medicine Ball Slam5 × 10

Lower B

ExerciseSets × reps
Trap Bar Deadlift4 × 5-8
Leg Press3 × 10-12
Lying Leg Curl3 × 10-12
Sled Push6 × 20-30s

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.