ALCO 5-Day Fat Loss Program (1-Month Plan)

 

Considerations for Fat Loss:

  • NUTRITION IS KING: This workout program will greatly support fat loss, but it must be paired with a consistent caloric deficit. Focus on whole, unprocessed foods, high protein intake (1 gram per pound of body weight), plenty of vegetables, and controlled portions of healthy fats and complex carbohydrates.
  • Hydration: Drink ample water throughout the day.
  • Sleep: Prioritize 7-9 hours of quality sleep. Sleep deprivation can hinder fat loss by affecting hormones like cortisol and ghrelin/leptin.
  • Stress Management: High stress can lead to elevated cortisol, making fat loss difficult. Incorporate stress-reducing activities.
  • Consistency: Adhere to the program as consistently as possible for the entire month.
  • Listen to Your Body: If you feel excessive fatigue, pain, or signs of overtraining, don't hesitate to take an extra rest day or reduce intensity.

Program Philosophy: This program is designed to maximize fat loss while preserving lean muscle mass. The training will be intense, with a focus on compound movements, short rest periods, and high-energy finishers.

  • Rep Ranges: Primarily 8-15 for most exercises to keep intensity high and promote a metabolic effect, with some heavy compound lifts in the 6-10 range for strength/muscle preservation.
  • Rest Periods: 45-75 seconds for most exercises/supersets to maximize workout density.
  • Tempo: Maintain controlled movements, focusing on the eccentric (lowering) phase for increased time under tension.
  • Mind-Muscle Connection: Crucial for effective muscle recruitment.

 

The 5-Day Split:

 

  • Day 1: Chest & Triceps
  • Day 2: Back & Biceps
  • Day 3: Legs & Calves
  • Day 4: REST / Active Recovery / LISS Cardio
  • Day 5: Shoulders & Abs
  • Day 6: REST / HIIT Cardio
  • Day 7: REST

 

General Warm-up (Before Each Workout):

 

5-7 minutes Incline Treadmill Walk / Light Cardio: Gradually increase incline/speed to elevate heart rate.

Dynamic Stretches & Mobility (2 sets):

  • Arm Circles (forward & backward) - 10-15 each direction
  • Torso Twists - 10-12 each side
  • Leg Swings (forward/backward & side-to-side) - 10-12 each leg/direction
  • Bodyweight Squats - 10-12 reps
  • Band Pull-Aparts (for upper body days) - 15-20 reps


Day 1: Chest & Triceps

Warm-up: As above, plus 2 light sets of push-ups (10-15 reps).

Superset: Incline Dumbbell Press + Pec Deck Flyes

Incline DB Press: 3-4 sets x 8-12 reps

  • Pec Deck Flyes: 3-4 sets x 12-15 reps (immediately after Incline Press)
  • Notes: Go from press directly to flyes. Focus on chest contraction.
  • Rest: 60-75 seconds after the superset

Flat Barbell Press (or Smith Machine Press)

  • Sets: 3 sets
  • Reps: 6-10 (focus on strength to maintain muscle)
  • Notes: Lift heavy, but prioritize form.
  • Rest: 90 seconds

Superset: Cable Crossovers (mid-pulley) + Push-ups

  • Cable Crossovers: 3 sets x 12-15 reps
  • Push-ups: 3 sets x Max Reps (to failure, modify to knees if needed)
  • Notes: Squeeze chest on crossovers. Push-ups are a great bodyweight finisher.
  • Rest: 45-60 seconds after the superset

Superset: Close-Grip Barbell Bench Press (or Dips) + Overhead Dumbbell Triceps Extension

  • Close-Grip BP/Dips: 3 sets x 8-12 reps
  • Overhead DB Ext: 3 sets x 10-15 reps
  • Notes: Control the negative on extensions.
  • Rest: 60-75 seconds after the superset

Triceps Finisher: Triceps Rope Pushdown (Drop Set)

  • Sets: 1-2 sets
  • Reps: Start with a weight you can do for 10-12 reps, go to failure. Immediately drop weight by 20-30% and go to failure again. Repeat 1-2 more times.
  • Notes: This is a burnout, go all out!
  • Rest: 90 seconds (if doing a second drop set)

 

 

Day 2: Back & Biceps

Warm-up: As above, plus 2 sets of band pull-aparts (15-20 reps) and scapular pull-ups (10-12 reps).

Pull-Ups (or Lat Pulldowns)

  • Sets: 3-4 working sets
  • Reps: Max Reps (for pull-ups, use assisted if needed to hit 8-12) or 8-12 reps (for pulldowns)
  • Notes: Focus on pulling with your lats, getting a good stretch.
  • Rest: 75-90 seconds

Superset: Barbell Bent-Over Rows + One-Arm Dumbbell Rows

  • Barbell Rows: 3 sets x 8-12 reps
  • One-Arm DB Rows: 3 sets x 10-12 reps per arm (immediately after barbell)
  • Notes: Maintain strong back. Get a good stretch and squeeze on DB rows.
  • Rest: 60-75 seconds after the superset (between sides for DB row)

Superset: Seated Cable Rows + Face Pulls

  • Seated Cable Rows: 3 sets x 12-15 reps
  • Face Pulls: 3 sets x 15-20 reps (immediately after cable rows)
  • Notes: Squeeze shoulder blades on rows. Focus on external rotation for face pulls.
  • Rest: 60 seconds after the superset

Superset: Barbell Curls + Incline Dumbbell Curls (or Hammer Curls)

  • Barbell Curls: 3 sets x 8-12 reps
  • Incline DB/Hammer Curls: 3 sets x 10-15 reps
  • Notes: Strict form, avoid swinging.
  • Rest: 60 seconds after the superset

Back Finisher: Battle Ropes or Kettlebell Swings

  • Sets: 2-3 sets
  • Duration/Reps: 30-45 seconds of intense work (e.g., rope slams, alternating waves, or kettlebell swings)
  • Notes: High intensity to finish!
  • Rest: 60 seconds between sets

Day 3: Legs & Calves

Warm-up: As above, plus 2 sets banded glute bridges (12-15 reps) and leg swings.

Barbell Back Squats (or Smith Machine Squats)

  • Sets: 3-4 working sets
  • Reps: 6-10 (focus on strength to maintain muscle)
  • Notes: Heavy and controlled. Essential for metabolic boost.
  • Rest: 90-120 seconds

Leg Press

  • Sets: 3 sets
  • Reps: 10-15
  • Notes: Explode up, control the negative.
  • Rest: 75-90 seconds

Superset: Dumbbell Romanian Deadlifts (RDLs) + Walking Lunges

  • Dumbbell RDLs: 3 sets x 10-15 reps
  • Walking Lunges: 3 sets x 10-12 steps per leg (20-24 total, immediately after RDLs)
  • Notes: Focus on hamstring stretch for RDLs. Deep lunges.
  • Rest: 60-75 seconds after the superset

Superset: Leg Extension + Seated or Lying Hamstring Curl

  • Leg Extension: 3 sets x 12-15 reps
  • Hamstring Curl: 3 sets x 12-15 reps
  • Notes: Controlled movements, emphasize peak contraction.
  • Rest: 60 seconds after the superset

Calf Raises (Standing or Seated)

  • Sets: 4 sets
  • Reps: 15-20 (controlled, full range of motion)
  • Rest: 45-60 seconds

Leg Finisher: Jump Squats / Box Jumps (or Mountain Climbers)

  • Sets: 3 sets
  • Reps/Duration: 10-15 powerful reps or 45-60 seconds of high intensity.
  • Notes: Explosive!
  • Rest: 60 seconds between sets

 

Day 5: Shoulders & Abs

Warm-up: As above, plus 2 light sets of banded shoulder dislocations (10-12 reps).

Seated Dumbbell Shoulder Press

  • Sets: 3-4 working sets
  • Reps: 8-12
  • Notes: Go heavy but controlled.
  • Rest: 90-120 seconds

Giant Set: Dumbbell Lateral Raises + Cable Front Raises + Bent-Over Dumbbell Lateral Raises

  • Lateral Raises: 3 sets x 12-15 reps
  • Cable Front Raises: 3 sets x 10-12 reps
  • Bent-Over DB Lateral Raises: 3 sets x 15-20 reps

Notes: Perform all three exercises back-to-back with minimal rest. Focus on isolating each head of the deltoid.

Rest: 75-90 seconds after each giant set

Superset: Arnold Press + Plank

  • Arnold Press: 3 sets x 10-12 reps
  • Plank: 3 sets x 45-75 second hold (immediately after Arnold Press)
  • Notes: Keep plank form strict.
  • Rest: 60 seconds after the superset

Ab Circuit (3 Rounds, no rest between exercises, 60-90 sec rest between rounds):

  • Hanging Leg Raises: 10-15 reps
  • Mountain Climbers: 45 seconds
  • Cable Crunches: 15-20 reps
  • Rest: 60-90 seconds between rounds

 

Cardio Integration (Choose ONE option for the month)

Option A: Post-Workout LISS (Low-Intensity Steady State)

  • Perform 15-25 minutes of steady-state cardio (e.g., incline treadmill walk, elliptical, stationary bike) at a moderate pace (you can hold a conversation) after 3 of your weight training sessions.

Option B: Separate Day Cardio (Mix of LISS & HIIT)

  • Day 4 (LISS): 30-45 minutes of steady-state cardio (as described above).
  • Day 6 (HIIT): 15-25 minutes total (including warm-up/cool-down). Example:
  • Warm-up: 5 mins light cardio.
  • Intervals: 30 seconds all-out sprint, 90 seconds active recovery (walk/slow jog). Repeat 5-8 times.
  • Cool-down: 5 mins light cardio.
  • Choose activities like sprinting, jump rope, cycling, elliptical, burpees, etc.

 

1-Month Progressive Overload Plan for Fat Loss:

Week 1: Baseline & Consistency

  • Focus on perfect form for all exercises and supersets.
  • Find challenging but manageable weights that allow you to hit the specified rep ranges with good form and minimal rest.
  • Begin your chosen cardio regimen.

Week 2: Increase Density & Intensity

  • Weights: For each exercise/superset, aim to either:
  • Slightly increase the weight (e.g., 2.5-5 lbs) while staying in the rep range.
  • Perform 1-2 more reps with the same weight.
  • Strictly adhere to rest periods.

  • Cardio: If doing LISS, increase duration by 5 minutes. If doing HIIT, increase sprint duration by 5-10 seconds or add 1-2 more intervals.

Week 3: Maximize Calorie Burn

  • Weights: Continue to push for weight or rep increases. For 1-2 exercises per workout, consider adding an extra set, or really challenging the drop sets/finishers. Focus on even shorter rest periods (e.g., 45 seconds where possible).
  • Cardio: Push for max effort during HIIT intervals, or increase LISS duration by another 5-10 minutes. This should be your most challenging week.

 

Week 4: Deload / Active Recovery & Reset

  • This week is critical for recovery, preventing burnout, and allowing your body to recover and shed fat efficiently.
  • Weights: Reduce your working weights by 30-40% from Week 3, or perform only 2 sets per exercise. Focus purely on perfect form and light intensity.
  • Cardio: Reduce intensity and duration significantly. Perform only LISS at a comfortable pace for 20-30 minutes, 2-3 times this week.
  • This deload will prepare your body to come back stronger and ready for another intense cycle.

 

 

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