4-Week Fat Loss Program for Advanceds
This 4-week program uses 10-15 reps rep ranges with 30-60 seconds rest periods. Each week builds on the last through progressive overload — adding weight, reps, or sets systematically. The program is structured around a push / pull / legs / upper / lower training split optimized for advanced lifters pursuing fat loss.
4 Weeks
Duration
Fat Loss
Goal
Advanced
Level
Training Split
- Push / Pull / Legs / Upper / Lower
- 5-6 days per week
- High frequency, periodized intensity
Weekly Schedule
Progression Plan
Weeks 1-1: Build your base — focus on form, consistency, and establishing work capacity
Weeks 2-2: Progressive overload — increase weight or reps each session
Weeks 3-3: Push phase — highest intensity and volume of the program
Week 4: Deload and assess — reduce volume, measure progress, plan next phase
Tips for Success
- *Track every workout — you cannot improve what you do not measure.
- *Sleep 7-9 hours per night. Recovery is when muscles actually grow.
- *Stay hydrated — aim for at least half your body weight in ounces of water daily.
- *Fat loss happens in the kitchen — maintain a 300-500 calorie deficit for sustainable results.
- *Keep protein at 1g per pound of bodyweight to preserve muscle while losing fat.
- *Do not cut calories too aggressively — you will lose muscle and stall your metabolism.
Let Revy build this program for you
Get a fully personalized 4-week fat loss program with automatic progressive overload, deload timing, and real-time adjustments based on your performance.