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

Ignite your fat loss journey with this dynamic 18-week program designed for serious results. Split into three days of focused training—Upper, Lower, Upper—this routine combines supersets and compound movements to maximize calorie burn and build lean muscle. Each session targets key muscle groups with exercises like weighted pull-ups and barbell squats, ensuring you stay challenged and engaged. Commit to just three days a week and watch as you transform your body and boost your strength efficiently.

🔥 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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