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Programs / Fat Loss Upper/Lower 5-Day (Bands, Intermediate)

Fat Loss Upper/Lower 5-Day (Bands, Intermediate)

Fat lossIntermediate5 days / weekBands8 weeks50 min sessionsUpper / lower

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 fifty focused minutes. 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 · Upper A

chestlatsshoulderstricepsbicepsshoulderstricepsabdominals

  • Prone Y-T-W3 x 10-12
  • Standing Band Chest Press3 x 12-15
  • Band Row3 x 12-15
  • Bench Press - With Bands3 x 10-12
  • Band Pull Apart3 x 10-12
  • Speed Band Overhead Triceps3 x 10-12
  • Crunches3 x 15-20
  • Double Leg Butt Kick10 x 20 sec hard, 40 sec easy
Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

8 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepschesttricepsabdominals

7 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepshamstringsglutescalves

7 exercises · full detail in the app

Session 5

Upper C

ShouldersBackChestArmsCore

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 Upper/Lower 5-Day (Bands, Intermediate) with every set logged.

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

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