6-week programme · Intermediate · Gym
Lean Cut 6: 6-Week Fat Loss Programme
A focused 6-week fat-loss block for people who already lift. Supersets, short conditioning finishers and rules that help you keep your strength while you cut.
Buy now · £9.99
6
weeks
4×
sessions a week
50–60
minutes each
Who it's for
- You've lifted consistently for 6 months or more
- You want a focused, time-limited fat-loss phase
- You can train four days a week, plus walks
Probably not for you if
- You're new to training (Lean Start is better)
- You have a heart condition or high blood pressure, unless your GP has cleared you for hard interval work
A look inside: Lower 1
Squat focus · about 55 minutes. One of 4 workouts in the programme.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Barbell back squat | 3 | 6–8 | 2–3 min |
| B1 | Romanian deadlift | 3 | 8–10 | Go to B2 |
| B2 | Walking lunge | 3 | 10–12 each leg | 90 s |
| C1 | Lying or seated leg curl | 3 | 10–15 | Go to C2 |
| C2 | Standing calf raise | 3 | 12–15 | 60 s |
| + | Finisher: Bike intervals | 20 s hard / 100 s easy | ||
What to expect, honestly
A sustainable rate of fat loss is roughly 0.5–1% of body weight a week, so about 3–6% over 6 weeks. The aim is to keep your strength: most people hold their main-lift weights, though reps may dip a little late in the block. Results vary and aren't guaranteed.
General fitness information for healthy adults, not medical advice. If you have a medical condition, an injury, are pregnant or take medication that affects your heart rate, blood pressure or blood sugar, speak to your GP first.
Questions
How do I get it?
Straight after payment you'll get an email with download links for the PDF and the tracker. Links work 5 times and last 7 days, so save the files to your phone or computer.
What format is it?
A PDF that works on any phone, tablet or computer, plus an .xlsx tracker that opens in Excel, Google Sheets or Numbers.
Can I get a refund?
Because it's an instant download, you agree to immediate access at checkout, which means the usual 14-day cancellation right no longer applies once the download starts. If a file is faulty or won't open, we'll fix it or refund you. See delivery & refunds.
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