Fat Loss Burn
High-density metabolic conditioning for maximum caloric expenditure and cardiovascular output.
Periodization curve
Intensity & volume by week
Every fourth week drops load — that dip is the deload where adaptation actually happens.
Fat Loss Burn
Week 01: BASE
RPE — how hard to push
RPE (Rate of Perceived Exertion) is a simple 1–10 effort scale. The higher the number, the harder the set should feel — 10 is an all-out max, 5 is an easy warm-up. The phrase after each number is roughly how many reps you could still do when you rack the weight.
- 10Max effort — nothing left
- 9Very hard — 1 rep left
- 8Hard — 2 reps left
- 7Moderate — 3 reps left
- 6Fairly easy — 4 reps left
- 5Easy — warm-up weight
Monday — Upper Body + Cardio
Dumbbell Bench Press
Control the descent, drive through the chest.
3 × 8–12
RPE 7
Lat Pulldown
Full stretch, pull to the upper chest.
3 × 8–12
RPE 7
Seated Cable Row
Squeeze the shoulder blades, pull to the belt.
3 × 10–12
RPE 7
Dumbbell Shoulder Press
Brace, press overhead without arching.
3 × 8–12
RPE 7
Lateral Raise
Lead with the elbows, slow tempo.
3 × 12–15
RPE 7
Triceps Pushdown
Elbows pinned, lock out hard.
2 × 10–15
RPE 7
Dumbbell Curl
Control the negative, no swing.
2 × 10–15
RPE 7
Incline Treadmill Walk
Finish: 15–20 min, moderate incline.
15–20 min
RPE 4
Tuesday — Lower Body + Cardio
Goblet Squat / Back Squat
Brace, sit down between the hips.
3 × 8–12
RPE 7
Romanian Deadlift
Soft knees, long spine, stretch the hamstrings.
3 × 8–12
RPE 7
Leg Press
Drive through the heels, full depth.
3 × 10–12
RPE 7
Leg Curl
Squeeze hard at the top.
3 × 10–15
RPE 7
Calf Raise
Full stretch, pause at the top.
3 × 12–15
RPE 7
Cycling / Incline Walk
Finish: 10–15 min steady-state cardio.
10–15 min
RPE 4
Wednesday — Active Recovery
Brisk Walk
Keep moving without creating excessive fatigue.
30–45 min
RPE 4
Mobility Flow
10–15 min of controlled mobility work.
10–15 min
RPE 3
Light Stretching
Ease tension, hold each position.
5–10 min
RPE 3
Thursday — Full Body
Leg Press
Drive through the heels, full depth.
3 × 8–12
RPE 7
Dumbbell Bench Press
Control the descent, drive through the chest.
3 × 8–12
RPE 7
Lat Pulldown
Full stretch, pull to the upper chest.
3 × 8–12
RPE 7
Dumbbell Romanian Deadlift
Soft knees, long spine, stretch the hamstrings.
3 × 8–12
RPE 7
Cable Row
Squeeze the shoulder blades, pull to the belt.
3 × 10–12
RPE 7
Plank
Neutral spine, squeeze the glutes.
3 × 30–60s
RPE 6
Moderate Cardio
Finish: 10–15 min steady-state cardio.
10–15 min
RPE 5
Friday — Lower + Conditioning
Squat
Brace, sit down between the hips.
3 × 6–10
RPE 8
Bulgarian Split Squat
Elevated rear foot, drive through the heel.
3 × 8–10 / leg
RPE 7
Hip Thrust
Drive through the heels, squeeze the glutes.
3 × 8–12
RPE 7
Leg Curl
Squeeze hard at the top.
3 × 10–15
RPE 7
Calf Raise
Full stretch, pause at the top.
3 × 12–15
RPE 7
Conditioning Intervals
30s faster pace / 60s easy, repeat 6–8 times.
10–15 min
RPE 8
Saturday — Optional Cardio
Optional Cardio or Rest
Choose: 30–45 min walk, 25–35 min cycle, 20–30 min elliptical, or rest.
20–45 min
RPE 4
Sunday — Rest
Active recovery — walk, stretch, hydrate. Adaptation happens at rest.
Commit to Fat Loss Burn.
12 Weeks · 6 Sessions / Week · Upper / Lower + Conditioning
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