Fat Loss Efficiency: Upper / Lower / Upper (3 Days

🔥 3-day-per-week fat loss focused program, combining strength, hypertrophy, and time efficiency.

✅ 2 high-quality working sets per lift (progressive overload)
✅ Superset structure for faster workouts and higher intensity
✅ Preserves muscle while cutting fat
✅ Includes upper-lower split with full body balance
✅ Add 2–3 cardio sessions per week (Zone 2 + optional HIIT)

Progression Rule:

Add reps first, then weight.

Stay 1–2 reps from failure (RIR) on most sets.

Focus on clean form, steady progress, and recovery.

Ideal for busy lifters cutting body fat without sacrificing muscle.



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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Upper A

Squat (Barbell)

Romanian Deadlift (Barbell)

Cable Crunch

Lower Body

Upper B

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