Metabolic Burner 4-Day
4 days · 23 exercises
Fat lossIntermediate4× / week
A fat-loss plan for advanced lifters with high training density: compound lifts at moderate weights, short rests of 30-75 seconds and explosive full-body movements such as swings, thrusters and burpees keep the heart rate up. Short cardio blocks at the end maximise expenditure. Muscle is preserved in the deficit while calorie burn per session is maximised.
Tag 1 – Kraftzirkel Ganzkörper
Barbell Squat4 × 10-12 · 75s rest
Dumbbell Bench Press4 × 10-12 · 60s rest
Dumbbell Row Unilateral3 × 12 · 45s rest
Kettlebell Swing4 × 15 · 45s rest
Hand Plank3 × 45 Sek · 45s rest
Rowing Machine2 × 4 Min · 60s rest
Tag 2 – Intervall & Core
Dumbbell Thruster4 × 12 · 60s rest
Burpee4 × 10 · 60s rest
Mountain Climber4 × 30 Sek · 30s rest
Bodyweight Russian Twist3 × 20 · 45s rest
Treadmill3 × 3 Min · 60s rest
Tag 3 – Ganzkörper Dichte
Dumbbell Alternating Forward Lunge3 × 12 · 45s rest
Dumbbell Seated Overhead Press3 × 12 · 45s rest
Machine Pulldown3 × 12 · 45s rest
Kettlebell Hip Thrust3 × 15 · 45s rest
Cable Wood Chopper3 × 12 · 45s rest
Ski Erg2 × 4 Min · 60s rest
Tag 4 – Power & Cardio
Kettlebell Sumo Deadlift4 × 12 · 60s rest
Push Up4 × 12 · 45s rest
Kettlebell Gorilla Row3 × 12 · 45s rest
Jump Squats3 × 12 · 45s rest
Elbow Side Plank3 × 30 Sek · 30s rest
Spin Bike2 × 5 Min · 60s rest