3-day fat-loss split
3 days Beginner
This three-day plan is built for training in a calorie deficit: enough resistance work to keep the muscle you have, paced with circuit-style sessions to raise energy output. A strength day, a circuit day, and a lower-body-and-core day cover the week.
Each day below is a full session with sets, reps, and rest. Open a day to see the exercises, log it free online, or import it into Mekimeki as a reusable template. Fat loss is driven by diet; training protects muscle and adds output.
Days in this program
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.
What is the best training split for fat loss?
One you can keep up in a deficit while holding on to muscle. A three-day mix of strength and circuits is a practical choice: strength work preserves muscle, circuits add energy output, and three days is sustainable.
Does this plan burn fat on its own?
No plan does. Fat loss comes from a calorie deficit. This routine keeps your muscle and adds training output while your diet drives the deficit.
How many days a week is it?
Three training days a week, which leaves room for recovery and daily activity while dieting. You can add walking or light cardio on the other days.
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