Fat Loss Burn
A trimmed lifting menu keeps only the movements that protect muscle, and every session finishes with conditioning — plus two dedicated interval days and one long easy cardio day each week.
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 — LEARN THE PAIRINGS
This week's difficulty
Generous rest while you learn the superset pairings and find your loads. Conditioning stays short.
How to progress: Rest as long as you need. Record the weights — they should barely move all block.
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 Supersets + Finisher
A1Dumbbell Bench Press
Pair A1 — heavy enough to protect muscle.
Rest 20 sec
3 × 8
RPE 7
A2Lat Pulldown
Pair A2 — straight into it, then rest.
Rest 85–105 sec
3 × 8
RPE 7
B1Dumbbell Shoulder Press
Pair B1 — brace, no arching.
Rest 20 sec
2 × 10
RPE 7
B2Seated Cable Row
Pair B2 — squeeze the shoulder blades.
Rest 85–105 sec
2 × 10
RPE 7
Conditioning Intervals
Finisher — bike or rower, 30 sec hard / 30 sec easy.
Rest 40 sec
5 × 30s
RPE 7
Tuesday — Lower Supersets + Finisher
Back Squat
Heavy opener — keeps your leg strength in a deficit.
Rest 3–4 min
3 × 6
RPE 7
A1Romanian Deadlift
Pair A1 — long spine, hamstring stretch.
Rest 20 sec
2 × 8
RPE 7
A2Walking Lunges
Pair A2 — straight in, no rest between.
Rest 85–105 sec
2 × 10 / leg
RPE 7
Kettlebell Swing
Finisher — snap the hips, 30 sec on / 30 off.
Rest 40 sec
5 × 30s
RPE 7
Wednesday — Conditioning Intervals
Rowing Machine
Warm up 5 min easy, then intervals.
5 min
RPE 4
Conditioning Intervals
30 sec hard / 90 sec easy. Bike, rower or treadmill.
Rest 125 sec
8 Rounds
RPE 7
Incline Treadmill Walk
Cool-down — steady, nose breathing.
10 min
RPE 4
Thursday — Push, Pull & Core
A1Incline Dumbbell Press
Pair A1 — 30° incline, full range.
Rest 20 sec
3 × 8
RPE 7
A2Chest-Supported Row
Pair A2 — no body English.
Rest 85–105 sec
3 × 8
RPE 7
B1Hanging Knee Raise
Pair B1 — control the descent.
Rest 20 sec
2 × 12
RPE 7
B2Plank
Pair B2 — glutes tight, ribs down.
Rest 85 sec
2 × 40s
RPE 7
Conditioning Intervals
Finisher — 30 sec hard / 30 sec easy.
Rest 40 sec
5 × 30s
RPE 7
Friday — Full Body + Finisher
Deadlift
Heavy opener — full rest, protect your strength.
Rest 3–4 min
2 × 5
RPE 7
A1Goblet Squat
Pair A1 — tall torso, full depth.
Rest 20 sec
2 × 10
RPE 7
A2Dumbbell Row
Pair A2 — pull the elbow past the ribs.
Rest 85–105 sec
2 × 10 / side
RPE 7
Conditioning Intervals
Finisher — sled, bike or rower, 30 sec on / 30 off.
Rest 40 sec
7 × 30s
RPE 7
Saturday — Long Easy Cardio
Light Stretching
Ease tension, hold each position.
5 min
RPE 4
Incline Treadmill Walk
Conversational pace the whole way. This is where most of the fat loss happens.
45 min
RPE 4
Sunday — Rest
Active recovery — walk, stretch, hydrate. Adaptation happens at rest.
Every split, side by side
Your intake answers decide which structure your plan runs as. Here is every split KINETIC uses — and when each one wins.
Full Body
1–2 sessions / week
Every session trains the whole body, so no muscle is left untouched for a week — ideal when training days are scarce.
Push / Pull / Legs
3 sessions / week
Pressing, pulling and lower body each get their own day with full recovery between sessions.
Upper / Lower
Your split4 sessions / week
Two upper and two lower days hit every muscle twice a week — the sweet spot for strength on four days.
Push / Pull / Legs + Upper / Lower
5 sessions / week
PPL once through, then an upper and a lower day — high volume with nothing trained on back-to-back days.
Push / Pull / Legs ×2
6 sessions / week
Push / pull / legs runs twice through — maximum weekly volume with a full recovery gap between repeats.
Daily Rotation
7 sessions / week
Mobility work rotates through a different region each session, so movement quality is trained every day.
Commit to Fat Loss Burn.
12 Weeks · 6 Sessions / Week · Conditioning, Intervals & Density
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