OptaFit

Topic

Best 3-Day Workout for Fat Loss

Retain muscle in a deficit with a focused three-day full-body lifting plan.

Overview

Fat loss is diet-driven; lifting protects muscle. Three full-body days keep stimulus high while leaving time for steps and recovery.

Weekly schedule

  • Day 1— Full body A — squat bias

    • Squat or hinge
    • Horizontal press
    • Horizontal or vertical row
    • Single-leg or lunge
    • Core or arms finisher

  • Day 2— Full body B — hinge bias

    • Deadlift or RDL
    • Bench or push-up
    • Row
    • Lunge
    • Core

  • Day 3— Full body C — athletic

    • Front squat or goblet
    • OHP
    • Pull-up
    • Hip thrust
    • Carries

Set and rep guidance

Keep intensity on compounds (6–12 reps) while volume sits mid-range (~8–14 hard sets/muscle/week) so recovery matches a calorie deficit. Shorter rests (60–90s) on isolation are fine. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Hold or inch loads up; defend performance first, chase PRs second while cutting.

Who it's for

People cutting who can lift three days and walk often.

FAQ

High reps to burn fat?
Not necessary — keep training effective and hard.
Add HIIT?
Optional; walking is usually enough.
Protein?
Keep protein high to protect muscle.

Cutting is easier when OptaFit helps you pick meals that fit calories left.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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