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4-Week Fat Loss Accelerator

This month-long workout plan will spark new fat-burning and muscle-building results to get you back on track.

4-Week Fat Loss Accelerator
Written By Jim Stoppani, PhD
Updated May 29, 2024

4-Week Fat Loss Accelerator Program Snapshot

  • Length: 4 weeks
  • Workouts per Week: 6
  • Training Split: Modified 4-day split
  • Equipment: Commercial gym or well-equipped home gym.
  • Featured Techniques: Supersets, mixed rep ranges (both high reps and low reps)
  • Rep Ranges: Sets primarily consist of 5, 8, 10, 12, 15, and 20 reps.
  • Rest Periods: 60 seconds between all sets.
  • Cardio: cardioacceleration between working sets, or HIIT cardio at the end of the workout or on rest days.
  • Meal Plan: Muscle-Building Rules to maximize mass-gaining; Dieting 101 or Intermittent Fasting  to maximize fat loss.
  • Summary: The 4-Week Fat Loss Accelerator adds new meaning to the term "muscle confusion." This is a high-volume program with a variety of exercises, resistances, and rep schemes. You'll fluctuate between heavy sets of 5 reps, light sets of 20 reps, and pretty much everything in between. Every workout finishes with a brief cardio session to maximize calorie burning and conditioning.
  • Note: If you’re a beginner or just getting back to the gym after an extended time away (months or years), this program will likely be too intense/advanced for you. If you’re a beginner, consider my Beginner to Advanced Program before doing this program.

Have your workouts gotten stale? If so, this 4-week plan is exactly what you need. It will provide your body with a change that will spark new results in fat loss and muscle building.

With six weekly workouts, this program will do exactly what the name implies — it will accelerate your progress in the gym to get you back on track and leaner than you've been in years!

Lift to Get Lean

If your goal is to get lean and stay shredded, it's important to train at a high intensity — pushing, pulling, and lifting maximal amounts of weight as well as doing an appropriate amount of cardio. However, the common misunderstanding is that to get lean you must up the cardio and scale back lifting weights. This couldn't be further from the truth!

Research has shown that an

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