About this workout
You don't need a cardio machine to lose fat, you need your heart rate up and your muscles working. This 6-week program takes barbell lifts you already know and runs them as a circuit: higher reps, short rest, three full-body days a week.
Who This Program Is For
- You have access to a barbell, plates, a rack and a bench
- Your main goal right now is dropping body fat while keeping the muscle you have
- You can handle three sessions a week and want them efficient, not two hours long
This program is not the right fit if:
- You're chasing pure strength numbers right now (a lower-rep strength program will serve you better)
- You have joint issues that higher-rep barbell work aggravates
What You'll Need
A barbell, plates, a squat rack and a bench. A pull-up bar for one exercise. That's it.
The Program
| DAY 1 — FULL BODY A | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 3 | 12-15 | 45 sec |
| Bent Over Row | 3 | 12-15 | 45 sec |
| Barbell Bench Press | 3 | 12-15 | 45 sec |
| Romanian Deadlift | 3 | 12-15 | 45 sec |
| Barbell Curl | 2 | 15 | 30 sec |
| DAY 2 — FULL BODY B | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Barbell Front Squat | 3 | 12-15 | 45 sec |
| Seated Barbell Shoulder Press | 3 | 12-15 | 45 sec |
| Chin Up | 3 | AMRAP | 45 sec |
| Barbell Walking Lunge | 3 | 12/leg | 45 sec |
| Barbell Ab Rollout | 2 | 12 | 30 sec |
| DAY 3 — FULL BODY C | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Barbell Good Morning | 3 | 12-15 | 45 sec |
| Barbell Step Ups | 3 | 12/leg | 45 sec |
| Incline Barbell Bench Press | 3 | 12-15 | 45 sec |
| Barbell Upright Row | 3 | 12-15 | 45 sec |
| Standing Barbell Calf Raise | 3 | 15-20 | 30 sec |
How to Progress
Keep the weights moderate and the rest short (that's what makes this a fat-loss circuit rather than a strength program). Every two weeks, either add a small amount of weight or drop 5 seconds off your rest periods, not both at once. If your reps start falling apart from fatigue, the weight is too heavy for the circuit format.
Warm-Up and Recovery Notes
5 minutes of light cardio plus a warm-up set of the first lift at very light weight. Because rest periods are short here, your joints get less recovery between sets than a normal strength day, so don't skip warming up even on a day you feel good. Deload in week 6 by cutting the working sets in half.
Nutrition and Supplementation
Fat loss happens in a calorie deficit, and a program like this burns through glycogen fast, so don't cut carbs to zero or you'll gas out mid-circuit. Keep protein high (around a gram per pound of bodyweight) to protect the muscle you've built while the scale moves down. A fat burner can support energy and focus during a deficit but doesn't replace the deficit itself.
FAQ
Is this cardio or weightlifting?
Both. You're lifting real weight, just with the rest periods and rep ranges structured to keep your heart rate elevated.
How much weight should I use?
Roughly 60-65% of what you'd use for a normal 8-10 rep set. You should finish every set, not grind out the last reps.
Can I add a cardio machine day too?
You can, but it's not required. This program is built to get the conditioning effect from the lifting itself.
Related Programs
- 8 Week Fat Loss Workout Plan for Men
- 4-Week Circuit Training Program for Fat Loss
- Treadmill Interval Workout Plan for Fat Loss
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.