Programs / Fat Loss Full Body (Bodyweight, Advanced)

Fat Loss Full Body (Bodyweight, Advanced)

Fat lossAdvanced3 days / weekBodyweight8 weeks60 min sessionsFull body

Short rest resistance circuits, then a timed conditioning finisher every session. The cardio is built in, not optional. Show up, log your sets, repeat. Built by real trainers to run in about an hour of focused work. Warm up with intent, run every set as written, log it, and leave.

Progression: Hold the weights, tighten the rest, or add a round to the finisher each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Full Body A

quadricepschestlatsshouldershamstringslatshamstringsabdominals

Prone Y-T-W3 x 10-12
Bodyweight Squat3 x 12-15
Pushups3 x 12-15
Pike Push-Up3 x 10-12
Floor Glute-Ham Raise3 x 10-12
Plank3 x 15-20
Double Leg Butt Kick10 x 20 sec hard, 40 sec easy

Session 2

Full Body B

hamstringsshouldersmiddle backchestglutesmiddle backchestglutesabdominals

8 exercises · full detail in the app

Session 3

Full Body C

gluteschestlatsbicepstricepstricepstricepstricepscalves

5 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Fat Loss Full Body (Bodyweight, Advanced) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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