4-Day Fat Loss & 6-Pack Blueprint

Subcutaneous Fat Loss, Abs Density & Pelvic Power Focus

Strategy: Compound lifting builds metabolic tissue and elevates testosterone. Daily incline walking strips subcutaneous fat to reveal your abs while lower-back & pelvic training drives stamina.
Day 1: Upper Body — Heavy Compound Focus
Incline Dumbbell Press
4 × 8–10 reps Rest: 90s

30° incline bench. Drive up to upper chest line with controlled stretch.

Lat Pulldown
4 × 8–10 reps Rest: 90s

Pull bar down to upper chest. Squeeze lats hard at bottom.

Standing Overhead DB Press
3 × 10–12 reps Rest: 60s

Keep core and glutes locked tight. Press dumbbells overhead.

Cable Face Pulls
3 × 12–15 reps Rest: 60s

Pull rope toward eye level, flaring elbows back for posture & rear delts.

Incline DB Bicep Curls
3 × 12 reps Rest: 60s

Allow full arm stretch at bottom. Curl cleanly without swinging.

Triceps Rope Pushdowns
3 × 12–15 reps Rest: 60s

Pin elbows to sides. Push rope down and flare ends out at bottom.

Day 2: Lower Body, Lower Back & Core
Barbell / Goblet Squat
4 × 8–10 reps Rest: 120s

Drive knees outward in line with toes. Builds core stability & leg power.

Romanian Deadlift (RDL)
4 × 8–10 reps Rest: 90s

Hinge hips back with soft knees. Key movement for lower back & hamstrings.

Hyperextensions (45° Back Extension)
3 × 12–15 reps Rest: 60s

Direct lower-back endurance exercise. Squeeze glutes and lower back at top.

Lying Leg Curls
3 × 12–15 reps Rest: 60s

Keep hips flat against pad. Curl heels up firmly to isolate hamstrings.

Hanging Knee / Leg Raises
3 × 12–15 reps Rest: 45s

Tilt pelvis upward at top rep to build lower abs density and pelvic floor power.

Day 3: Upper Body — Density & Hypertrophy
Flat Dumbbell Chest Press
4 × 10–12 reps Rest: 75s

Keep shoulder blades pinched. Press dumbbells cleanly over mid-chest.

Seated Cable Row
4 × 10–12 reps Rest: 75s

Pull handle toward stomach line while squeezing shoulder blades together.

Dumbbell Lateral Raises
4 × 12–15 reps Rest: 45s

Raise arms out to sides leading with elbows to build shoulder width.

Hammer Curls
3 × 12 reps Rest: 60s

Palms facing inward. Curl dumbbells up to build arm & forearm thickness.

Day 4: Pelvic Thrust & Direct Abs Burnout
Barbell / Dumbbell Hip Thrusts
3 × 10–12 reps Rest: 90s

Drive hips up toward ceiling with upper back on bench. Direct pelvic extension power.

Bulgarian Split Squat
3 × 10 / leg Rest: 90s

Rear foot elevated on bench. Lower front hip down to knee parallel.

Abdominal Cable Crunches
3 × 15 reps Rest: 45s

Kneel down holding rope. Flex upper spine down toward knees to build dense abs.

Plank Hold
3 × 45–60s Rest: 45s

Hold rigid body line on forearms. Squeeze abs, glutes, and quads completely tight.

Cardio & Daily Essentials