Saved plan
4-day plan, 30-minute sessions
A free 4-week 4-day fat loss plan built to hold muscle while you lean out. Sets, reps and rest included — free, no sign-up.
Lower Strength
- Back Squat3 × 10-12
- Trap Bar / Conventional Deadlift3 × 10-12
- Rear-Foot Elevated Split Squat3 × 10-12
- Dead Bug3 × 10-12
- Loaded Carry Medley3 × 10-12
Upper Strength
- Bench Press3 × 10-12
- Pull-Up / Assisted Pull-Up3 × 10-12
- Dumbbell Bench Press3 × 10-12
- Lat Pulldown3 × 10-12
- Dead Bug3 × 10-12
Speed & Power
- Box Jump3 × 10-12
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 10-12
- Trap Bar / Conventional Deadlift3 × 10-12
- Dead Bug3 × 10-12
Conditioning
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 10-12
- Back Squat3 × 10-12
- Bench Press3 × 10-12
- Dead Bug3 × 10-12
Week 2 and beyond
Lower Strength
5 lifts · progressive overload from Week 1
Upper Strength
5 lifts · progressive overload from Week 1
Week 1 is free. The other 3 weeks — every session, set and rest cue — unlock with Pro Monthly.
Unlock every session · $29.99/month$29.99 charged today, then monthly until cancelled.
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https://forevervarsity.com/plan/fat-loss-4d-30m-bw-db-bb-mc4-Day Fat Loss Plan, 30-Min Sessions — free Week 1 from Forever Varsity. #ForeverVarsity #FatLoss #BodyRecomp #4DaySplit
https://forevervarsity.com/plan/fat-loss-4d-30m-bw-db-bb-mc
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