EaseFit
FAT LOSS · FAT LOSS · GYM

Strength + cardio cut

Four strength sessions with sustainable cardio blocks added after lifting to support a calorie-controlled fat-loss phase.

Intermediate users who want to keep resistance training central while adding structured cardio.

Intermediate4 days45 + 20 minFat loss
GoalFat LossLevelIntermediateLocationGymFrequency4 days/weekSession~45 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

See the workouts before you choose.

This example starts 28 Sept 2026 using the suggested recovery schedule.

Muscle emphasisHamstrings · Shoulders · Quadriceps · Calves · ChestStrength exercises5 per sessionCardio styleCardio finisher · 20 min after lifting
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026Upper + cardioChest · Middle Back · Shoulders
5EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 10–12 reps
WORK
Lying T-Bar RowMiddle Back · 3 × 10–12 reps
WORK
Dumbbell Shoulder PressShoulders · 3 × 10–12 reps
WORK
Chin-UpLats · 3 × 10–12 reps
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Tuesday · 29 Sept 2026Lower + cardioQuadriceps · Hamstrings · Calves
5EXERCISES
Barbell Hack SquatQuadriceps · 3 × 10–12 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 10–12 reps
WORK
Lunge SprintQuadriceps · 3 × 10–12 reps
WORK
Seated Leg CurlHamstrings · 3 × 12–15 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper + cardioLats · Chest · Middle Back
5EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 10–12 reps
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 10–12 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 10–12 reps
WORK
Alternating Cable Shoulder PressShoulders · 3 × 10–12 reps
WORK
Reverse Flyes With External RotationShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower + cardioHamstrings · Quadriceps · Glutes
5EXERCISES
Romanian DeadliftHamstrings · 3 × 10–12 reps
WORK
Leg PressQuadriceps · 3 × 10–12 reps
WORK
Barbell Hip ThrustGlutes · 3 × 10–12 reps
WORK
Standing Leg CurlHamstrings · 3 × 12–15 reps
WORK
Calf Raise On A DumbbellCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026Upper + cardioChest · Middle Back · Shoulders
5EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 10–12 reps
WORK
Lying T-Bar RowMiddle Back · 3 × 10–12 reps
WORK
Dumbbell Shoulder PressShoulders · 3 × 10–12 reps
WORK
Chin-UpLats · 3 × 10–12 reps
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Tuesday · 06 Oct 2026Lower + cardioQuadriceps · Hamstrings · Calves
5EXERCISES
Barbell Hack SquatQuadriceps · 3 × 10–12 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 10–12 reps
WORK
Lunge SprintQuadriceps · 3 × 10–12 reps
WORK
Seated Leg CurlHamstrings · 3 × 12–15 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper + cardioLats · Chest · Middle Back
5EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 10–12 reps
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 10–12 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 10–12 reps
WORK
Alternating Cable Shoulder PressShoulders · 3 × 10–12 reps
WORK
Reverse Flyes With External RotationShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower + cardioHamstrings · Quadriceps · Glutes
5EXERCISES
Romanian DeadliftHamstrings · 3 × 10–12 reps
WORK
Leg PressQuadriceps · 3 × 10–12 reps
WORK
Barbell Hip ThrustGlutes · 3 × 10–12 reps
WORK
Standing Leg CurlHamstrings · 3 × 12–15 reps
WORK
Calf Raise On A DumbbellCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Sunday · 11 Oct 2026Recovery day
REST

Week 2 keeps the same movement selections so you can measure progression consistently.

WEEKLY STRUCTURE

How the week is organised

01Upper + cardio02Lower + cardio03Upper + cardio04Lower + cardio
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: 20 minutes.

14-DAY BLOCK

Strength + cardio cut

Download the same EaseFit-branded 14-day programme format used by the app.

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