6-Week Fat-Loss Plan
Lifting-first fat-loss training built to preserve strength, muscle, and recovery while cutting.
Preview
- 4 lifting days per week built around muscle retention and performance.
- HIIT and LISS conditioning placed to support fat-loss goals without burying recovery.
- Any-setup substitutions for full gym, home gym, machines, dumbbells, or limited equipment.
- Includes Universal Training Log + Training Tracking Pack support.
What you get
Lifting-first fat-loss training built to preserve muscle and recovery.
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.
Start Strength + HypertrophySet your nutrition targets
Start free in Nutrition Lab to estimate calories, protein, macros, hydration, meals, and weekly structure to support your training plan.
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FAQ
Quick answers before checkout.
This is for lifters entering a cut who want structured training built around lifting, conditioning, and weekly adjustment rules.
The plan uses 4 lifting days per week, plus HIIT and LISS conditioning guidance.
No. The plan includes substitutions for full gym, home gym, dumbbells, cables, machines, Smith machine, and limited-equipment setups.
No. This is a training plan with Nutrition Lab target support. Use Nutrition Lab to set calories, protein, hydration, and weekly trend targets.
Fat loss depends on energy balance, nutrition execution, consistency, sleep, and recovery. This plan supports fat-loss training by keeping lifting first and organizing conditioning intelligently.
Use the weekly review rules. Before adding more cardio or cutting harder, check sleep, calories, protein, steps, soreness, performance, and recovery.
Repeat it if you still need structure for a cut, move to Strength + Hypertrophy for a balanced building phase, or move to Advanced Hypertrophy if muscle gain becomes the priority.
