Body Fat Demolition: 8 Week Workout to Destroy Body Fat

Jumpstart your fat loss journey with a fat loss workout perfect for helping you maintain muscle and burn calories. This 8 week program is sure to help!

Workout Summary

Lose Fat
8 weeks
45-70 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
Male & Female
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Workout Description

Time to destroy body fat!

And now that we put that silly notion away – because spoiler: fat cells can’t be destroyed once they are accumulated – we can move on to developing a helpful strategy to assist in your weight loss goals.

When you “lose fat”, the fat cells shrink.

And the only real way to make fat cells shrink is through maintaining a calorie deficit.

In addition to this, if you want to maintain/build lean muscle mass, you have to resistance train (preferably with weights).

So, this 8 week program is going to outline a routine to help you maintain lean muscle while losing body fat.

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The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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Body Fat Demolition Overview

This 8 week fat loss routine will help in creating a calorie deficit needed to help you lose body fat. However, to make it a successful routine, you will have to eat in a calorie deficit.

The routine is a 5 day per week workout that follows an upper/lower split with a full body workout on Saturday. Resistance training during fat loss phases is important to maintain lean body mass.

Given that it is a 5 day workout routine, it is designed more for an intermediate lifter in mind. The volume will be slightly higher since you’ll have an extra day to distribute volume on.

Weight selection should be within a 7-8 RPE on most of the exercises listed. You want to finish each rep feeling as though you have 2-3 reps still left in the tank. The slightly lower intensity will allow you to maintain the training frequency while still allowing you adequate time to recovery from each individual workout.

As with most programs on Muscle & Strength, the main goal should be weight progression week to week. However, given that you will be eating at a calorie deficit while performing the program, it is not expected that each week will result in an increase in weight used.

Simply perform at as high of an intensity as you can during the duration of the program and the rest will take care of itself.

Rest periods in between working sets will be 90 seconds for your first lift, 60 seconds for the following 2 lifts, And 45 seconds for the remaining lifts listed.

Monday: Upper Body Workout

Exercise Sets Reps
Single Arm Dumbbell Row 4 6-8 Each
Incline Dumbbell Bench Press 3 8-12
Lat Pull Down 3 8-12
Cable Lateral Raise 3 8-12
Incline Dumbbell Curl 3 12-15
French Press 3 12-15

Tuesday: Lower Body Workout

Exercise Sets Reps
Back Squat 4 6-8
Dumbbell Lunge 3 6-8
Hip Thrust 3 8-12
Leg Curl 3 12-15
Calf Raises 5 15-20

Wednesday: Upper Body Workout

Exercise Sets Reps
Pull Up 4 6-8
Decline Hammer Machine Press 3 8-12
Cable Row 3 8-12
Dumbbell Shoulder Press 3 8-12
Preacher Curl 3 12-15
Skull Crusher 3 12-15

Thursday: Lower Body Workout

Exercise Sets Reps
Hack Squat 3 6-8
Leg Extension 3 8-12
Dumbbell RDLs 3 6-8
Seated Leg Curls 3 8-12
Calf Raises 5 15-20

Saturday: Full Body Workout

Exercise Sets Reps
Trap Bar Deadlift 4 6-8
Dips 4 8-12
Lat Pull Down 4 8-12
Machine Row 3 8-12
Cable Curl 3 12-15

Other Fat Loss Considerations

Some people may look at the program above and be confused. There’s no cardio. No circuits. Nothing to get your heart rate up.

However, fat loss is achieved through being in a calorie deficit and there are plenty of ways you can achieve a deficit. If you’re used to working out 4 times per week with an upper/lower split, the extra full body workout might be enough to get you there.

If not, subtracting a few calories from your daily intake is one strategy. Or, increasing your daily energy expenditure through additional cardio is another.

It takes experimenting with what works best for you. Some people struggle with eliminating calories from their diet. Others don’t have time to increase their activity level.

Either strategy works – so long as you maintain an energy deficit, you’ll be on your way to fat loss.

Something else you may want to consider is optimizing your quality and quantity of sleep – and if you haven’t done this already, it should be your first tactic. We have plenty of articles on Muscle & Strength that tackle how important sleep is to both fat loss and muscle growth goals. So, if you’re not getting 7-9 hours of high quality sleep each night, you might be cutting yourself short.

Finally, circling back to diet, you’ll want to ensure you’re eating an adequate amount of protein to prevent/minimize muscle tissue loss while in a calorie deficit. There’s a pretty wide range when it comes to what experts think is most optimal (ranging from 0.7g-1.2g of protein per lb of bodyweight).

Experiment within the range to find what works best for you. Consuming towards the lower end will allow you eat more calories from other macronutrient sources, which might assist in workout performance. Eating towards the higher end might help keep you more satiated while dieting. Everyone is different.


By adopting the workout routine listed above and the other recommended strategies within the article, you should be well on your way to achieving your fat loss goals.

If anything is unclear, or if you have any questions that aren’t addressed in the article, feel free to drop us a comment below.

We’re always happy to help!

28 Comments+ Post Comment

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Posted Sat, 02/29/2020 - 13:22

So I have been working out on my own routine for a bit, I actually do something close to this, but I do probably 12 different exercises each work out, is that fine or doing this few better? thanks!

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Posted Tue, 03/03/2020 - 12:33

Hi Nate,

You could probably get away with doing less - everyone is different though. Experiment and find what approach is best for you individually.

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Posted Sun, 02/23/2020 - 09:56

Hi Josh, i wanna asked you that the exercise which include 4 sets ( is it hypertrophy ???) and the others we will increase weight for each set ?

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Posted Mon, 02/24/2020 - 11:20

Hi Huy,

All of the exercises are for hypertrophy. What builds muscle the best also burns fat really well.

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Posted Wed, 01/15/2020 - 23:01

Do you recommend any kind of Cardio before/after the workout?

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Posted Thu, 01/16/2020 - 15:48

Hi AB,

Def none before. You could add in cardio after depending on your goals and other activity throughout the day.

The duration and frequency will depend on the cardio you enjoy doing and inevitably add into your workouts.

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Posted Sun, 01/05/2020 - 17:58

Hey Josh, is it okay to do this workout Monday through Friday instead of having Friday off. Do you have any suggestions for the two days I have off during the week?

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Posted Mon, 01/06/2020 - 14:46

Hi Reggie,

I would cut the weekend workout off completely if you need to schedule in this way considering the final workout is a full body day.

On your rest days rest. You may also consider doing a form of active recovery (walking and/or yoga are both great).

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Posted Fri, 12/13/2019 - 07:19

Hello, I am looking to lose a little fat by 17% of my total body percentage, do I have to continue this cycle until it ends after 8 weeks or do I continue it until I lose my fat

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Posted Fri, 12/13/2019 - 10:44

Hi Body,

You can do either. So long as you're seeing results still, there's no reason you have to stop after 8 weeks.

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Posted Tue, 11/19/2019 - 22:31


I am looking to lose about 15 pounds. I eat a lot of junk food & sweets & drink a lot of iced tea and sometimes Starbucks, so cutting that crap out alone will do a lot. Combined with a good diet, would this program get me to lose 15 or more pounds? If not, is there a program you could recommend?


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Posted Wed, 11/20/2019 - 10:17

Hi Kiersten,

Starting to make some dietary changes would be a step in the right direction. Adding workouts would be beneficial as well.

I'd recommend starting with a true beginner workout. You may like one of these:

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Posted Tue, 11/05/2019 - 18:13

Hi Josh. I started that program yesterday at 198-200 pnds (after having lost already 72-74 pnds at starting weight of 272 in October 2018 (height: 171cm/5ft7, age 30). I have been stuck on a plateau for the passed 2 months now. Do you think I will be breaking out of this plateau if applied with my Intermittent fasting regime. I eat about 40% protein, 30% fat and 30% carbs and having at least 500-600 caloric deficit? Or do I need a more radical approach to shock my body?


Mtl, Qc, Canada

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Posted Wed, 11/06/2019 - 16:14

Hi Gabriel,

Tough to say. Prolonged periods of dieting can result in a plateau and can be corrected by a diet break (a period of maintenance or slight surplus). However, diet breaks can be troublesome for people who are on a weight loss journey and don't have the ability/built in habits to know when to end the diet break and create a fat loss environment again.

To answer your question, no I don't think a radical approach needs to be involved. If you want to give it a little longer to see if you break through a plateau, that could be a good move. If that doesn't work, it may be worth working with someone in person (or qualified online but this can be riskier) on your diet strategy.

Hope this helps!

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Posted Fri, 09/27/2019 - 07:07
Ryan Cherry


My man! Always good content! I think I want to run this next! I like the way the volume is distributed! Seems a bit more auto-regulated. Anyway could I run this in a maintenance calorie range or surplus instead of a deficit?

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Posted Fri, 09/27/2019 - 14:53

Hi Ryan,

Absolutely - the outcomes of the workout will depend more on your calorie intake than the actual workout itself.

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Posted Thu, 09/19/2019 - 16:23
Tej Prakash Kumkaria

Hey Josh
My weight is 155lbs and LBW is 121 lbs.(Fat22%)
Height is 174cm
Target is maintaining the bodyweight with lower fat % around 12-13%.
And I have only 10 weeks.
Will this routine work for me?

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Posted Thu, 09/19/2019 - 16:59

Hi Tej,

It will likely take longer than 10 weeks to get to that level of body fat given your starting point with any program. But yes, this program is great for the goal of fat loss.

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Posted Thu, 09/19/2019 - 17:03
Tej Prakash Kumkaria

After following strict diet, and after following this schedule how many percent loss in fat I'll see?

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Posted Fri, 09/20/2019 - 10:56

Hi Tej,

Results will vary. Tough to say.

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Posted Tue, 09/17/2019 - 05:00

I didn't see any improvement in ( Lower body - upper body workouts )

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Posted Tue, 09/17/2019 - 08:50

Hi Ahmed,

This program is about a week old. A week is not long enough to judge progress.

If you're talking about Upper/Lower programs in general, I'd recommend looking at your nutrition and lifestyle habits first and foremost. If all of those are in check, make sure you're progressing the weights used when possible.

If it's simply a lack of ability to perform 4 days per week, perhaps full body workouts would be better for you.

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Posted Sun, 09/15/2019 - 17:11

Thanks for your article and workout. I weight about 225 and want to lose 30 - 40 pounds. My question is about the amount of protein I should eat. Do I do approximately an ounce per pound based on my current lean muscle mass or based on my current weight or goal weight? Lean muscle is 170 pounds.

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Posted Mon, 09/16/2019 - 09:06

Hi David,

That would be a sufficient amount of protein.

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Posted Mon, 09/16/2019 - 09:56

Still confused. Should I eat enough protein for my current weight of 225 or my goal weight of 195 or my lean mass of 170? Thanks again for your help!

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Posted Mon, 09/16/2019 - 10:07

Hi David,

Lean mass is a fine way to calculate it. The lb per bodyweight is the general recommendation bc it's easier to calculate. Most people don't know their lean body mass and more protein isn't harmful for healthy individuals.

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Posted Sat, 09/14/2019 - 23:33

I would thanks for valuable workout , can I do my cardio on rest day ?

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Posted Mon, 09/16/2019 - 09:10

Hi Fala,

That would be fine.