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Your 4-Week Plan For Guaranteed Fat Loss!

Michael Berg, NSCA-CPT
July 25, 2019 • 5 min read

Crush your get-lean goals and sculpt your body from head to toe with this month long
training and nutritional program!

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Principles For Losing Fat | Your 4-Week Plan To Guaranteed Fat Loss

Sometimes, achieving your dream body means keeping a promise you made to
yourself.
Just ask NutraBio-sponsored athlete Sarah Hunsberger. Back in high school, she was
excited to sign up for her very first gym membership.

"I had been athletically active for years," says Hunsberger. "I competed in swimming,
soccer, track, and volleyball, but this was my first experience doing conditioning
workouts by myself and not with a team."

Unsure where to begin, Hunsberger started with exercises that fit her comfort zone.

"I'd spend my time there running on the treadmill and trying out different abdominal
exercises, because at the time, that's all I really knew how to do," she says.

Then one day, she took a selfie doing a plank and posted it on Instagram with the
caption, "This is just the beginning of my fitness." A promise that has since come true.

Leg Sculpting Workout | Sarah Hunsberger

The Beginning Of A Lifestyle

Now 22, Hunsberger has graduated from West Chester University in Pennsylvania with
a degree in professional studies of athletic coaching and nutrition, and is working full-
time as an assistant in the athlete and events department of NutraBio Labs, Inc.

She also trained for the 2017 Amateur Bikini Olympia in Las Vegas. Always looking
ahead to tackle the next challenge, she's currently studying to add certified strength
and conditioning specialist to her list of credentials.

The world of fitness has become Hunsberger's passion, and a huge part of her lifestyle.
"Over the years, I've studied the ins and outs of training, nutrition and creating a lean,
strong body," Hunsberger says. "My workouts are intense, focused, and structured with
the intent of sculpting a lean physique, complete with muscle symmetry and definition."

As Hunsberger points out, you don't need to train like you're about to step onstage to
achieve a lean, muscular, defined physique. If lean is the look you're after, Hunsberger
has a training program to help anyone—newbies and longer-term lifters alike—to lose
fat and achieve rock-solid conditioning.

This program combines some of Hunsberger's most effective bodybuilding

approaches. These include her personal techniques for getting ready to step on the
competitive stage, and her approach to living a lean lifestyle.

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A Balanced Attack For Better Fat Loss

This weeklong training plan for fat loss—which can be repeated for four weeks and
cycled into your routine as needed—hits all the major muscle groups, paying special
attention to typical trouble spots like abs and glutes.

This balanced attack to hit every muscle group evenly helps you develop a
proportional, symmetrical physique. And you don't need to drive yourself to exhaustion
and failure on each and every exercise. Instead, Hunsberger has you concentrate on
feeling each muscle as it contracts and lengthens. Still push yourself to lift as much
weight as is comfortable, but the goal is to forge a more powerful mind-muscle
connection from workout to workout and week to week.

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Keep in mind, getting lean isn't simply about blasting body fat. It's also about keeping
or adding muscle, which will help you burn fat even at rest. This training plan revolves
around a hypertrophy-focused rep range of 8-15 reps per set, taking only 45-60
seconds of rest between.
Hunsberger's choice to go heavy, but not to the extreme, was borne of her own trial
and error.
"Once I was happy with the strength I gained from lifting heavy, I started looking at
other ways to fine-tune my physique," she says. "Now, my focus has shifted from lifting
to failure to lifting with emphasis on the mind-muscle connection. I do this by adding
various training tools and techniques to make the exercises more challenging."

More Work In Less Time: Your Fat-Blasting Plan

To squeeze in more work in less time, this Pennsylvania native also uses supersets,
controlled negatives, and mixes in a number of different exercises and a variety of
training equipment to keep her workouts fresh and challenging.

As you'll see, some exercises involve as many reps as possible (AMRAP), but if you
reach 20 reps, be sure to increase the weight in the next workout. Hunsberger's
workouts take 45-75 minutes, with the emphasis on lifting to build muscle and burn fat.
They also include cardio if needed.

Throughout the program, you'll weight train five days per week, with a sixth day of
cardio. Here's how Hunsberger structures her 4-week fat burning program:

In Week 1, do 3-4 working sets, training in a 12-15 rep range. The aim here is to set
your baseline, find a challenging working weight, which should be a weight you
can handle for 10-12 reps before hitting failure. Your split throughout the program
includes two upper-body focused days, and two lower-body focused days, with a
final full-body active-recovery workout to round out the training week.
In Week 2, bump up your working weights so you reach failure at 8-10 reps, and
drop your rep ranges on the working sets to the 6-12 rep range. Throughout the 4-
week program, keep the same resistance load for all working sets of a given
exercise, increasing the weight from workout to workout as needed. Don't forget
to warm up before lifting heavy, and don't jump up to a heavier weight if you're not
ready—that's a recipe for injury.
In Week 3, bump up the working set count to 4 sets per exercise, but keep the
same weights as in Week 2. This way you're still progressively overloading your
muscles by adding volume, which helps burn calories and increase the overall
workout intensity.
In Week 4, keep the same working weights as before, but increase to 5 sets per
exercise, once again increasing the progressive overload through a higher
volume.
Think Lean, Be Lean

What you eat and how you structure your workouts are critical factors in your fat-loss
transformation. But an overlooked weapon in your battle to look your best is your own
mind, according to Hunsberger. For long-term, lean-lifestyle success, you must develop
a strong mindset.

"During this program, I encourage you to make goals and assess them at the end of
each week," Hunsberger explains. "Sit down and be honest with yourself—look at
where you were successful during the week and where you can improve. Develop a
mindset where you strive to better yourself every week. Small changes over time
become long-term, sustainable habits."
Training, diet, recovery, and reflection can put you on the path to a strong, lean, and fit
lifestyle.

"I've come a long way from doing nothing but cardio and ab circuits," says Hunsberger.
"And I've included the principles that helped me become successful. I'm proud to say
this program surely would have inspired my 17-year-old self."

Sara Hunsberger's 4-Week Fat-Blasting Workout

Day 1: Legs

1 Superset
3 sets

Band Standing Abductions

15 reps

Lateral Band Walk

15 reps

2 Standing Leg Curl

3-5 sets.
5 sets, 8-12 reps
3 Sumo Deadlift
3-5 sets.
5 sets, 8-12 reps

4 Superset
Smith Machine Hip Raise
3-5 sets.
5 sets, 8-12 reps

Kettlebell Curtsy Lunge

or perform curtsy lunge on Smith Machine. 3-5
sets.
5 sets, 10-12 reps

5 Superset
Leg Press
perform banded. 3-5 sets.
5 sets, 12-15 reps (AMRAP on last set)

Calf Press On The Leg Press Machine

3-5 sets.
5 sets, 20 reps (AMRAP on last set)

6 One-Legged Cable Kickback

3-5 sets.
5 sets, 15 reps (AMRAP on last set)
 7 Superset
Ball Leg Curl
3-5 sets
5 sets, 15 reps

Single Leg Glute Bridge

on BOSU ball. 3-5 sets.
5 sets, 15 reps

Day 2: Chest, Abs, Shoulders, Triceps

1 Band Pull Apart

3-5 sets
5 sets, 15 reps

2 Incline Dumbbell Press

3-5 sets
5 sets, 8-12 reps

3 Superset
3-5 sets

Incline Dumbbell Flyes

10-12 reps

Incline Dumbbell Bench With Palms Facing In

10-12 reps
4 Superset
3-5 sets

Side Lateral Raise

8-12 reps

Bench Dips

8-12 reps

5 Dumbbell One-Arm Shoulder Press

perform seated. 3-5 sets
5 sets, 10-12 reps (AMRAP on last set)

6 Superset
3-5 sets

Front Dumbbell Raise

12-15 reps (AMRAP on last set)

Seated Bent-Over Rear Delt Raise

12-15 reps (AMRAP on last set)

One-Arm Side Laterals

15 reps (AMRAP on last set)

 7 Ab Circuit
3-5 sets

Plank

20-30 seconds

Oblique Crunches

15-20 reps

Crunches

15-20 reps

Day 3: Back and Glutes

1 Band Pull Apart

3 sets, 15 reps

2 Wide-Grip Lat Pulldown

3-5 sets
5 sets, 8-12 reps

3 Bent Over Barbell Row

3-5 sets
5 sets, 8-12 reps
4 Superset
3-5 sets

Close-Grip Front Lat Pulldown

10-12 reps

Dumbbell Alternate Bicep Curl

10-12 reps

5 Superset
3-5 sets

Leverage High Row

10-15 reps (AMRAP on last set)

EZ-Bar Curl

10-15 reps (AMRAP on last set)

6 Superset
3-5 sets

Straight-Arm Pulldown

10-15 reps (AMRAP on last set)

Face Pull

10-15 reps (AMRAP on last set)

 7 Superset
3-5 sets

Hyperextensions (Back Extensions)

15 reps

Reverse Machine Flyes

15 reps

8 Superset
3-5 sets

Stiff-Legged Barbell Deadlift

15 reps (AMRAP on last set)

One-Legged Cable Kickback

15 reps (AMRAP on last set)

Day 4: Cardio or Active Rest Day

Day 5: Legs
1 Triset
3 sets

Band Standing Abductions

15 reps

Lateral Band Walk

15 reps

One-Legged Cable Kickback

perform with band
15 reps

2 One-Legged Cable Kickback

3-5 sets
5 sets, 8-12 reps

3 Barbell Hip Thrust

3-5 sets
5 sets, 8-12 reps

4 Wide-Stance Barbell Squat

3-5 sets
5 sets, 8-12 reps
 5 Superset
3-5 sets

Split Jump

10-12 reps

Single Leg Deadlift

10-12 reps

6 Superset
3-5 sets

Leg Extensions

12-15 reps (AMRAP on last set)

Dumbbell Walking Lunge

12-15 reps (with kick-back)

7 Seated Leg Curl

3-5 sets
5 sets, 12-15 reps (AMRAP on last set)

Day 6: Full-Body Active Recovery

1 Band Pull Apart

3 sets, 15 reps
2 Standing Military Press
3-5 sets
5 sets, 8-12 reps

3 Superset
3-5 sets

Upright Barbell Row

8-12 reps

Barbell Shrug

8-12 reps

4 Superset
3-5 sets

Leverage Chest Press

8-12 reps (AMRAP on last set)

Seated Cable Rows

8-12 reps (AMRAP on last set)

5 Triset
3-5 sets

Good Morning

12-15 reps

Straight-Arm Dumbbell Pullover

12-15 reps

Jackknife Sit-Up
on bench
12-15 reps

6 Triset
3-5 sets

Barbell Curl

12-15 reps (AMRAP on last set)

Arnold Dumbbell Press

12-15 reps (AMRAP on last set)

Russian Twist

12-15 reps
7 Triset
3-5 sets

Side Lateral Raise

12-15 reps (AMRAP on last set)

Front Dumbbell Raise

12-15 reps (AMRAP on last set)

Hanging Leg Raise

12-15 reps

8 Triset
3-5 sets

Triceps Pushdown - Rope Attachment

8-12 reps (AMRAP on last set)

Triceps Pushdown

8-12 reps (AMRAP on last set)

Cable Crunch

8-12 reps

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Main | The 3 Best Supplements For Fat Burning | Your 4 Must-Know Nutritional
Principles For Losing Fat | Your 4-Week Plan To Guaranteed Fat Loss

ABOUT THE AUTHOR

Michael Berg, NSCA-CPT

Michael Berg is a freelance health and fitness writer based in New York.

View all articles by this author

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6 COMMENTS

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mamaherrera
How can I incorporate more cardio into this plan? and what if i don't feel confident with some of the
exercises, for injuries I have, can I get alternative exercises?

August 23rd, 2018 • Report • Reply

Lisaworkout1 (Lisa)
My life has changed completely since I lost 39 pounds of weight after taking this amazing service:
bit.ly/2weekdietF1 It is extremely useful and effective.. Therefore I would definitely like to recommend it
to others who want to lose their extra body weight....

August 21st, 2018 • Report • Reply

rhc87 (Roxy)
Hi all,
FREE
Is this program available on Shipping
an app on Orders
on either Over $85
BodySpace or Learn
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Access?

TIA

Roxy

May 23rd, 2018 • Report • Reply

Catmc8
This program looks great, but the 'print' function isn't working for me. Is it just my computer having
issues or can this be fixed? TIA

October 19th, 2017 • Report • Reply

Carolinamovis
Same problem here

November 7th, 2017 • Report

emmyle (Emily Eiben)

Hi, I'm confused about the rep ranges for this workout. In week 2, how do I reach failure at 8-10 reps but
drop rep ranges on the working sets to the 6-12 rep range?

October 9th, 2017 • Report • Reply

 jgrish14 (Jesse)
Hey Emily,
I think what she means is, choose a starting weight that causes you to reach failure after 8-
10 reps, but only do 6-8 (I'm willing to bet 6-12 was a typo) reps with that weight. Basically,
not taking every set to failure.
Its confusing how the set/rep scheme is worded. For instance, there's no way to train in the
12-15 rep range when you choose a weight that causes you to fail in the 8 rep range without
doing forced sets or rest-pause sets, but the guide does not say that.

October 10th, 2017 • Report

fitmindset (Heather Eastman)

Hi Emily! Thanks for the question. It is a confusing set/rep scheme because it changes every
week and we have to try to put all of that information in one place. Every exercise is slightly
different, but here's how it breaks down:

Week 1: 1 warmup + 2-3 working sets, training in a 12-15 rep range. Select a weight that
initially you can only do for 10-12 reps, which would be on the heavier end of your target
range. The idea is to push yourself to try to get a few extra reps with that heavier weight.

Week 2: 1 warmup + 3 working sets to the 6-12 rep range. Increase the weight to something
you fail at between 8-10 reps, knowing that you are again going to try to push yourself to hit
those rep throughout the week. the reason the range goes from 6-12 is because you might
be so fatigued by the final set, you can't even hit 8 reps, so she's saying 6 reps is
acceptable if that's all you can do.

Week 3: Same weight as week 2, but increase to 4 working sets of 6-12 reps.

Week 4: Same weight, but increase to 5 working sets of 6-12 reps.

I hope this helps!

October 11th, 2017 • Report

Show More Replies

azamdufin (Shafiul Azam)

It was a very helpful post. I have started following this. Hope to get new techniques soon.

October 1st, 2017 • Report • Reply

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