6-Week Fat-Loss Plan
Four lifting days per week plus recovery-based conditioning, with HIIT, LISS, or rest as recovery allows.
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Check the fit, selected options, and terms.
Know who this was built for.
Best for
Lifters entering a cut who want four structured lifting days and measured conditioning instead of random sweat circuits.
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What this product is designed to do.
How to use the product.
Safety and readiness
What you will use.
- Four lifting days that keep resistance training central during a cut.
- HIIT, LISS, and optional conditioning rules capped at two structured slots per week.
- Full-gym, home-gym, dumbbell, machine, Smith, and bodyweight substitution lanes.
- Weekly bodyweight-average, performance, hunger, and recovery review rules with Nutrition Lab support.
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A client's experience.
Questions before you begin.
Do I need Nutrition Lab to use the plan?
No. The PDF handles training execution and weekly review. Nutrition Lab is recommended for organized starting estimates.
What if bodyweight is not moving?
Use weekly averages. After two flat weeks, review adherence, steps, portions, and the planned target before adding cardio.
What if weight is dropping too quickly?
Review the planned deficit and recovery instead of adding conditioning. Skip the optional Day 6 LISS when recovery does not support it. When lifting performance or recovery worsens, hold progression, remove optional work or density pairings, and convert Day 3 HIIT to LISS as the plan directs. Red readiness means rest or recovery-only movement.
What if HIIT ruins my leg sessions?
Convert HIIT to LISS for that week. Strength retention takes priority over extra conditioning.
Should I add more cardio?
Only when recovery, hunger, joints, and strength are stable. Stay within the two planned conditioning slots.
Can I use dumbbells or bodyweight only?
Yes, using the closest listed swaps, but some loaded patterns are harder to reproduce and should not be treated as identical.
What should I do after six weeks?
Repeat the plan when progress and recovery are steady, transition to maintenance when fatigue is high, or shift to a plan that matches the next goal.
Choose by your next priority.
Support your training.
Use Nutrition Lab for calories, protein, macros, hydration, and meal structure.
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