The routine
Glutes, legs and core
- Barbell Hip Thrust 3 × 12
- Dumbbell Lunges 3 × 12
- Lying Leg Curls 3 × 15
- Hanging Leg Raise 3 × 12
- Side Bridge 3 × 30
Best as the third day of a 3-day fat-loss week.
3-Day Fat Loss (Lower + Core)
Glutes, legs and core
The third day trains the muscles that most decide your shape once the weight comes off. Hips and glutes lead, hamstrings follow, and core work finishes.
Keep the reps moderate and the last two of every set genuinely hard. You are not trying to shrink these muscles — you are trying to keep them while everything around them gets smaller.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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Will leg training make my legs bigger while cutting?
In a calorie deficit you are very unlikely to add size. Training legs while you diet mostly means keeping what you have, so they look leaner rather than smaller and flatter.
How many rest days should I take?
Three training days leaves four rest days, which is right for a deficit. Walk on those days if you want to add activity without adding recovery cost.
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