How the week is organised
01Push + cardio02Pull + cardio03Legs + cardio04Upper + cardio05Lower + cardio
FAT LOSS · FAT LOSS · 5 DAY
Higher-frequency cut · 5 day
Five moderate-length resistance sessions with short cardio finishers for users who prefer frequent training while cutting.
Intermediate lifters who already tolerate five training days and want a higher-frequency fat-loss block without dropping resistance work.
GoalFat LossLevelIntermediateLocationGymFrequency5 days/weekSession~45 minProgramme14 calendar days
FULL PROGRAMME PREVIEW
See the workouts before you choose.
This example starts 28 Sept 2026 using the suggested recovery schedule.
Muscle emphasisShoulders · Hamstrings · Quadriceps · Chest · Middle BackStrength exercises5 per sessionCardio styleCardio finisher · 15 min after lifting
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026Push + cardioChest · Shoulders · Triceps5EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 10–12 reps
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 10–12 reps
WORK
Dumbbell Shoulder PressShoulders · 3 × 10–12 reps
WORK
Seated Side Lateral RaiseShoulders · 3 × 12–15 reps
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 15 min
CARDIOTuesday · 29 Sept 2026Pull + cardioLats · Middle Back · Shoulders5EXERCISES
V-Bar PulldownLats · 3 × 10–12 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 10–12 reps
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 10–12 reps
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 12–15 reps
WORK
Lying Cable CurlBiceps · 3 × 12–15 reps
WORKBicyclingQuadriceps · 15 min
CARDIOWednesday · 30 Sept 2026Recovery day
RESTThursday · 01 Oct 2026Legs + cardioQuadriceps · Hamstrings · Calves5EXERCISES
Friday · 02 Oct 2026Upper + cardioChest · Middle Back · Shoulders5EXERCISES
Decline Barbell Bench PressChest · 3 × 10–12 reps
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 3 × 10–12 reps
WORK
Dumbbell One-Arm Shoulder PressShoulders · 3 × 10–12 reps
WORK
Wide-Grip Rear Pull-UpLats · 3 × 10–12 reps
WORKSeated Side Lateral RaiseShoulders · 3 × 12–15 reps
WORKBicyclingQuadriceps · 15 min
CARDIOSaturday · 03 Oct 2026Lower + cardioQuadriceps · Hamstrings · Calves5EXERCISES
Sunday · 04 Oct 2026Recovery day
RESTWeek 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026Push + cardioChest · Shoulders · Triceps5EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 10–12 reps
WORKHammer Grip Incline DB Bench PressChest · 3 × 10–12 reps
WORKDumbbell Shoulder PressShoulders · 3 × 10–12 reps
WORKSeated Side Lateral RaiseShoulders · 3 × 12–15 reps
WORKReverse Grip Triceps PushdownTriceps · 3 × 12–15 reps
WORKBicyclingQuadriceps · 15 min
CARDIOTuesday · 06 Oct 2026Pull + cardioLats · Middle Back · Shoulders5EXERCISES
V-Bar PulldownLats · 3 × 10–12 reps
WORKBent Over Barbell RowMiddle Back · 3 × 10–12 reps
WORKBent Over One-Arm Long Bar RowMiddle Back · 3 × 10–12 reps
WORKDumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 12–15 reps
WORKLying Cable CurlBiceps · 3 × 12–15 reps
WORKBicyclingQuadriceps · 15 min
CARDIOWednesday · 07 Oct 2026Recovery day
RESTThursday · 08 Oct 2026Legs + cardioQuadriceps · Hamstrings · Calves5EXERCISES
Friday · 09 Oct 2026Upper + cardioChest · Middle Back · Shoulders5EXERCISES
Decline Barbell Bench PressChest · 3 × 10–12 reps
WORKBent Over Two-Arm Long Bar RowMiddle Back · 3 × 10–12 reps
WORKDumbbell One-Arm Shoulder PressShoulders · 3 × 10–12 reps
WORKWide-Grip Rear Pull-UpLats · 3 × 10–12 reps
WORKSeated Side Lateral RaiseShoulders · 3 × 12–15 reps
WORKBicyclingQuadriceps · 15 min
CARDIOSaturday · 10 Oct 2026Lower + cardioQuadriceps · Hamstrings · Calves5EXERCISES
Sunday · 11 Oct 2026Recovery day
RESTWeek 2 keeps the same movement selections so you can measure progression consistently.
What you need
Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar
Training location: Gym. Cardio: 15 minutes.
14-DAY BLOCK
Higher-frequency cut · 5 day
Download the same EaseFit-branded 14-day programme format used by the app.