OptaFit

Topic

Full Body Workout for Fat Loss

A full-body lifting template designed to retain muscle while you cut fat.

Overview

Circuit chaos is optional. Full-body lifting three days per week plus daily walking is a durable fat-loss training base. Keep compounds, trim fluff, defend protein.

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 who want fat loss without abandoning strength training.

FAQ

Should workouts be exhausting?
Hard sets yes; destruction no — you must recover in a deficit.
Steps goal?
Many do well around 7–10k as a starting point; individualize.
Supplements?
Optional. Protein and sleep first.

Fat loss is mostly kitchen math — OptaFit makes dining-out decisions faster.

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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