Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

At times, I feel conflicted about some of the titles we choose to use for workout routines (other media companies too).

Beating down body fat seems slightly silly. It’s also a little harsh on the whole body image side of things.

But would you have clicked through if the title was something like “10 week weight training template and lifestyle recommendations to help you lose a little bit of body fat in a sustainable way”?

Probably not.

So, now that I have your attention – let’s discuss how you can set up your training to lose body fat in a sustainable way.

Instead of beating yourself up for weeks, let’s embrace the process.

Depending on your starting point, the next 10 weeks might just be the first step in your fat loss journey. Or, you could end the program’s duration looking ripped. It all depends on where we’re starting from.

At either rate, this routine and these recommendations are going to help you trend towards a better body composition.

Let’s get started with the workout routine.

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The Body Fat Beat Down Workout Overview

For the next 10 weeks, your goal will be to make it to the gym 4 times per week.

During these 4 weight lifting sessions, we will be hitting an upper/lower split.

Upper/lower splits are really great when it comes to volume distribution and training frequency. For that reason, they’re highly recommended across the board for nearly every experience level who has the time to commit to 4 days of training per week.

When it comes to weight selection, you’ll want each set to be relatively challenging for you. Finish each compound set feeling as though you have 1-2 more reps left in the tank. On your isolation lifts and machine-based lifts, take the exercise to mechanical failure.

For your compound heavy lifts, rest for 3 minutes in between sets. For other compound lifts rest for 1.5-2 mins in between sets. And for isolation lifts, rest for 60-90 seconds in between sets.

Day 1: Lower Body Workout

Exercise Sets Reps
Barbell Back Squat 3 5
Romanian Deadlift 3 5
Dumbbell Step Up 3 8 Each
Smith Machine Calf Raise 4 8

Day 2: Upper Body Workout

Exercise Sets Reps
Floor Press 3 5
Underhand Grip Barbell Row 3 5
Push Press 2 8
Chin Up 2 8
Machine Fly 2 15

Day 3: Lower Body Workout

Exercise Sets Reps
Barbell Hip Thrust 3 8
Single Leg Leg Press 3 8 Each
Leg Extension 3 12
Leg Curl 3 12
Seated Calf Raise 4 15

Day 4: Upper Body Workout

Exercise Sets Reps
Standing Dumbbell Press 3 10
Smith Machine Bent Over Row 3 10
Hammer Strength Incline Bench 2 12
Wide Grip Lat Pull Down 2 12
Cable Rope Extension 2 12
EZ Bar Curl 2 12

The Body Fat Beat Down Nutrition Recommendations

For those seeking to lose body fat, the general guidelines are pretty simple to understand, but can certainly be challenging to implement.

You can’t lose body fat without being in a calorie deficit. This is the most important variable.

To create a deficit, you’ll need to know how many calories your body needs to maintain your current weight. We’ve got this nifty little daily calorie counter tool you can use. After you’ve figured that number out, you’ll want to experiment with it for a couple of weeks to see how accurate it is for yourself and adjust from there.

If your weight has remained relatively the same during that testing period, you know it is accurate. From there, you’ll want to subtract ~300-500 calories from that number to create your deficit. This deficit should allow you to see results for a solid duration of time.

As you lose weight, your calorie needs will change. Once your progress begins to stall, you may need to reassess and create another deficit.

The next thing you’ll want to figure out after your calorie deficit is your macros. Macros are highly individualized and aside from protein, I’d recommend experimenting to see what works best for you and keeps you most satiated during your calorie deficit.

For protein, however, I recommend consuming anywhere between 0.7g-1.2g of protein per lb of bodyweight. I’d also suggest splitting this intake up into between 4-5 meals a day. This will help you preserve lean muscle mass and keep you fairly satiated after each feeding.

Of course, food quality will help keep you satiated as well – and the higher quality of food you eat will obviously have a positive impact on your overall health and wellbeing. Aim to consume the majority of your calories through whole food and unprocessed food sources.

The Body Fat Beat Down Cardio Recommendations

Cardio recommendations are going to be highly influenced by you as an individual. Some people love doing cardio, others hate it.

However, there’s a huge misconception that during fat loss phases you must do it and it’s got to be HIIT. HIIT has its place in training but it can also be very difficult to recover from and can negatively impact your training sessions.

I want you to first ensure you are killing it in the gym. Focus on executing on all of your weight training sessions each week.

Then, if you want to incorporate cardio, you can. My preference is low-intensity steady state at a different time of day from weight training. I walk in the morning with my dog and lift at noon.

Not everyone has time or the schedule to do this. If you need to utilize HIIT after training because you don’t have time to do it otherwise (or simply enjoy HIIT cardio) go for it.

What you shouldn’t do is “beat down” your body with hours of cardio to accelerate fat loss. That’s not going to cut it in the long run.

Focus on fat loss through your diet recommendations and weight training sessions. Then add in cardio for your mental sanity if you enjoy it or as needed if progress stalls.

The Body Fat Beat Down Lifestyle Recommendations

Body composition is so much more than diet and training. Sure, that plays a major role in it all, but executing them properly is going to be highly influenced by your lifestyle as a whole.

Stress management is key here.

Everyone faces stress and not all stress is controllable. But you have to find ways to keep it in check as best as you can. Crushing it in the gym and eating well will definitely make you feel good about yourself and assist with this, but there’s more you have to try to do to optimize your quality of life.

The biggest factor is going to be sleep. Everyone likes to blow off sleep. Whether they’re a wannabe hustler working late into the night or a TV show binger, sacrificing sleep is a recipe for disaster.

Sleep is probably the greatest stress management activity, hormone regulator, and performance enhancer you could probably ever ask for. And the best thing about it is it’s free and, in my opinion, fun to do.

So make sure you’re optimizing it with some of these great tips:

When it comes to the fitness lifestyle, if you’re sleeping, exercising, and eating well, you’re pretty much crushing every major aspect required for success.


If you take steps to implement the things laid out in this workout article into your life, you will love the results.

It doesn’t have to be all or nothing. Start with the exercise recommendations. Add in the sleep recommendations (or start with this one - exercise will help). And then slowly change your eating habits and you’ll get there.

If you have any questions about the routine or any of the lifestyle recommendations laid out in the article, please feel free to drop them in the comments section below!

Posted on: Sun, 05/07/2023 - 02:10

Hi, is it necessary to perform cardio right after my workout or can I just stick to this workout plan?

M&S Team Badge
Posted on: Mon, 05/08/2023 - 07:15

If losing fat is the main goal, do it. If not, then it isn't necessary.

Posted on: Sun, 07/19/2020 - 11:17

Josh, are these 4 workouts the same workouts for the entire 10 week program? I was curious if the workouts would change week to week

M&S Team Badge
Posted on: Mon, 08/10/2020 - 15:21

Hey Ty

You'll perform the same 4 workouts, progressing in weight every 1-2 weeks throughout the 10 weeks.

Posted on: Sun, 03/08/2020 - 08:12

Thanks so much for posting this! I’ve been looking for a plan like this for a while! How often should we be increasing weight? I completed week 1 and it was great- felt like I selected the right amount of weight for most exercises. But now I’m not sure whether to increase weight? Stay the same? Change next week? With it being a 10 week program, I just want to be sure I’m increasing At the proper rate- if at all. Thanks!

Posted on: Tue, 02/25/2020 - 20:56

I'm not beginner and I read that doing muscle twice a week is better than exercising once, and I see a training routine on the website for muscle training once, so what should I do?

M&S Team Badge
Posted on: Wed, 02/26/2020 - 14:33

Hi Bodii,

Experiment and find what you like. The best program is the one you enjoy performing the most and can do consistently over time.

Posted on: Tue, 02/25/2020 - 08:36

Great post thanks. Can I ask why 3x5 reps and other posts are 3x10-12? I am confused on rep range for fat loss. I am active, train regularly and want to lean up a little!

Posted on: Tue, 11/26/2019 - 03:09

How do we plan the workout days? Should i give a rest day after each day or can i do the program in 4 days in a row?

M&S Team Badge
Posted on: Tue, 11/26/2019 - 10:29

Hi Erk,

Both those strategies would work. I would recommend setting up your training:

M - Workout 1
Tue- Workout 2
W - Off
Th - Workout 3
F - Workout 4
Weekends - off

But everyone has different schedules so it's important to set up your training in a way that is sustainable to you.

Posted on: Tue, 11/26/2019 - 11:57

Thanks a lot. By the way website used to recommend supplements, but now it disappeared. If its not forbidden can you recommend supplements. Like whey bcaa etc?

M&S Team Badge
Posted on: Wed, 11/27/2019 - 16:05

Hi Erk,

Yes, we do include those from time to time. I will add the recommended ones to this page. That being said, supplementation is highly individualized and you can add whatever you deem is necessary to fill any gaps in your nutrition.