6-Week Fat Loss Training Plan
Reduce body fat while preserving muscle and performance.
Preview
- Combines resistance training and conditioning for fat loss without muscle loss.
- Preserves lean mass via RPE and smart recovery phasing.
- Intelligent conditioning placement to avoid interference.
- 4-day Upper / Lower rotation with metabolic finishers.
What you get
Digital access added to My Library after checkout. Structured fat-loss training that preserves muscle.
Strength and size, with measurable progress.
Client-reported progress from NeuForm Strength + Hypertrophy feedback included bench +15 lb, deadlift +20 lb, and squat depth improved to 90 degrees at 385 lb.
- Bench: 190 → 205
- Deadlift: 385 → 405
- Squat depth: improved to 90 degrees at 385
Client-reported results. Individual outcomes vary.
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Frequently Asked Questions
Quick answers before checkout.
This plan is designed for anyone looking to reduce body fat while preserving strength and muscle. It scales to different fitness levels and can be run with barbells, machines, dumbbells, or a mix of equipment.
The program follows a 4-day upper/lower split with two optional conditioning days (1 HIIT + 1–2 LISS). Each phase progresses from foundational volume to higher intensity, then transitions through a recovery-focused final week to support continued progress.
The plan is fully adaptable. You can use barbells, machines, dumbbells, cables, or bands. Clear substitutions are built in so you can maintain the intended stimulus regardless of your gym setup.
Most training sessions take 60–75 minutes, including warm-up. Optional LISS cardio can be added or skipped depending on your schedule and recovery.
Yes. The structure supports repeated runs by adjusting loads, effort, and progression targets. Many lifters cycle this plan multiple times before transitioning to a new goal-specific block.
The plan includes basic warm-up guidance. For a more complete system, the optional Warm-Up + Stretch Pack adds dedicated dynamic warm-ups and post-training mobility routines designed to pair directly with this program.
Because this is a digital training plan, all sales are final. If you experience any delivery or access issues, contact NeuForm within 7 days and we’ll make it right.
