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Lose fat2 days a weekFull gym

2-day Full Body gym plan to lose fat

Keep strength, higher reps, short rests. Rest 60–90 seconds. Keep the weights heavy enough to hold muscle, and set a calorie target in Nutrition: the food does the cutting.

Weekly schedule

MondayFull body A6 exercises
ThursdayFull body B6 exercises

Full body A

ExerciseSets × reps
Barbell Squat3 × 10
Barbell Bench Press - Medium Grip3 × 10
Bent Over Barbell Row3 × 10
Romanian Deadlift3 × 12
Side Lateral Raise3 × 12
Hanging Leg Raise3 × 15

Full body B

ExerciseSets × reps
Barbell Deadlift3 × 10
Standing Military Press3 × 10
Wide-Grip Lat Pulldown3 × 12
Dumbbell Lunges3 × 12
Barbell Curl3 × 12
Cable Crunch3 × 15

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 2-day full body split good to lose fat?

Yes, if you can recover from it and stay consistent. Keep strength, higher reps, short rests. Rest 60–90 seconds.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.

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