The routine
Full body · strength during a cut
- Goblet Squat 3 × 10
- Dumbbell Bench Press 3 × 10
- One-Arm Dumbbell Row 3 × 10
- Romanian Deadlift 3 × 10
- Plank 3 × 45
Best as the first day of a 3-day fat-loss week.
3-Day Fat Loss (Strength Day)
Full body · strength during a cut
This is the day that decides how much of your weight loss is fat rather than muscle. Five compound movements, low reps, real weight — the signal that tells your body to keep the muscle it has while you eat less.
Rest a full two minutes between sets. This is the one day of the week where you are not chasing a burn or a sweat; you are chasing the same weight you lifted last week, which is much harder to keep while dieting than it sounds.
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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Should I lift heavy while cutting?
Yes. Heavy lifting is the strongest signal to keep muscle during a deficit. Cut volume if you are tired, but keep the weight on the bar close to what it was.
Why only five exercises?
Recovery is worse in a deficit. Fewer, harder sets on compound lifts preserve muscle better than a long session you cannot recover from.
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