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Basic hybrid strength-and-endurance training program designed to help you lose fat, while increasing strength on basic barbell lifts and preserving your precious muscle!

Be sure to be in a slight caloric deficit when doing this program. 🥦

Focus

The goal here is burning fat while maintaining muscle — plain and simple.

Structure

Three days a week. Try having at least one non-training day between sessions for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: rest
• Wed: training
• Thu: rest
• Fri: training
• Sat: rest
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Gradually increase intensity — either add a rep, or add weight to the bar and reduce reps.

Next steps

Once you finish this program, you can choose to:

• run it again if you saw good progress
• try our Big program if you want to grow some muscle
• experiment with some of our other programs for different goals!