PL for Fat Loss

by Claudio Espinoza

Program Description

3-day split to curb hunger, keep strength and muscle.

Program Overview

Level
Intermediate
Goal
Strength
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 15, 2026 01:01
Last Edited
Mar 16, 2026 03:33

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.4%

Upper Back

11.6%

Hamstrings

11.2%

Quadriceps

10.1%

Lats

9.4%

Chest

9.2%

Triceps

9.2%

Front Delts

9.2%

Abs

6.9%

Biceps

4.7%

Lower Back

3.6%

Adductors

1.5%

Rear Delts

1.1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Hack Squat

3

8 reps

-

2

Romanian Deadlift (Barbell)

3

12 reps

-

3

Glute Bridge (Barbell)

3

12 reps

-

4

Plank

4

20 secs

-

Day 1

1

Hack Squat

3

6 reps

-

2

Romanian Deadlift (Barbell)

3

10 reps

-

3

Glute Bridge (Barbell)

3

12 reps

-

4

Plank

4

20 secs

-

Day 1

1

Hack Squat

4

4 reps

-

2

Romanian Deadlift (Barbell)

4

10 reps

-

3

Glute Bridge (Barbell)

3

15 reps

-

4

Plank

4

30 secs

-

Day 1

1

Hack Squat

3

8 reps

-

2

Romanian Deadlift (Barbell)

3

10 reps

-

3

Glute Bridge (Barbell)

3

15 reps

-

4

Plank

4

30 secs

-

Day 2

1

Bench Press (Barbell)

3

5 reps

-

2

Bench Press (Paused)

3

8 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Chin-Up (Weighted)

9

3 reps

-

Day 2

1

Bench Press (Barbell)

4

4 reps

-

2

Bench Press (Paused)

3

8 reps

-

3

Seated Row (Machine)

4

8 reps

-

4

Chin-Up (Weighted)

9

3 reps

-

Day 2

1

Bench Press (Barbell)

3

3 reps

-

2

Bench Press (Paused)

3

8 reps

-

3

Seated Row (Machine)

4

8 reps

-

4

Chin-Up (Weighted)

9

3 reps

-

Day 2

1

Bench Press (Barbell)

3

8 reps

-

2

Bench Press (Paused)

3

8 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Chin-Up (Weighted)

9

3 reps

-

Day 3

1

Sumo Deadlift (Barbell)

4

4 reps

-

2

Bench Press (Paused)

3

8 reps

-

3A

Face Pull

3

10 reps

-

3B

Incline Bench Press (Dumbbell)

3

10 reps

-

3C

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 3

1

Sumo Deadlift (Barbell)

4

4 reps

-

2

Bench Press (Paused)

3

8 reps

-

3A

Face Pull

3

10 reps

-

3B

Incline Bench Press (Dumbbell)

3

10 reps

-

3C

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 3

1

Sumo Deadlift (Barbell)

3

3 reps

-

2

Bench Press (Paused)

3

8 reps

-

3A

Face Pull

3

10 reps

-

3B

Incline Bench Press (Dumbbell)

3

10 reps

-

3C

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 3

1

Sumo Deadlift (Barbell)

5

5 reps

-

2

Bench Press (Paused)

3

8 reps

-

3A

Face Pull

3

10 reps

-

3B

Incline Bench Press (Dumbbell)

3

10 reps

-

3C

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 1

1

Hack Squat

3 Sets

8 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

12 Reps

-

3

Glute Bridge (Barbell)

3 Sets

12 Reps

-

4

Plank

4 Sets

20 secs

-

Day 2

1

Bench Press (Barbell)

3 Sets

5 Reps

-

2

Bench Press (Paused)

3 Sets

8 Reps

-

3

Seated Row (Machine)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

4

Chin-Up (Weighted)

9 Sets

3 Reps

-

Day 3

1

Sumo Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

4 Reps

-

-

-

-

2

Bench Press (Paused)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

3A

Face Pull

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3B

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3C

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-