Gym College
The Fat-Loss Blueprint
The Fat-Loss Blueprint
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We set out to create the most effective 10-week system to help lifters get lean, stay strong, and cut fat with precision. This is that program.
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What’s included
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- 10-Week Fat Loss Training Plan
- Complete Nutrition and Supplement Guide
- An Essentials Guidebook
- Direct Access To Our Support Team
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WHAT’S NEW?
A progressive workout system built to preserve muscle while cutting fat. This plan is fully optimized for body recomposition, with exact sets, reps, rest, and structure to maximize fat loss while maintaining strength.
Fuel your body to burn fat and protect muscle: straightforward calorie targets, macro guidelines, and a sample meal plan to keep you consistent.
Evidence-based supplements to support fat loss, recovery, and energy without wasting money on useless products.
We offer this guide in all our programs. The Essentials Guidebook gives you the core knowledge to train effectively from the start. It covers the key principles of progress, how to structure workouts, muscle anatomy for smarter exercise choices, recommended gear, progress tracking, and safe mobility practices. Everything you need to build a strong foundation is in one place.
The program runs in two progressive blocks designed for fat loss while preserving lean muscle.
Block 1 focuses on strength, conditioning, and calorie expenditure. Strength sessions maintain performance on the main lifts, while higher-volume circuits and hypertrophy work increase energy output. Metabolic finishers apply controlled fatigue to raise calorie burn without compromising form.
Block 2 emphasizes metabolic hypertrophy using an Upper Lower split. Training density increases with higher volume, shorter rest, and advanced techniques. Cardio finishers and loaded carries enhance conditioning while continuing to stimulate muscle.
WHAT’S INCLUDED
You’ll receive a professionally designed 10-week fat loss program, built around proven Upper, Lower, Push, Pull, and Legs training.
The system runs in two progressive blocks to maximize fat loss while preserving lean muscle:
→ Block 1 (Weeks 1–5): Foundation — A combination of strength days to maintain muscle, hybrid conditioning sessions with moderate reps, and metabolic finishers to increase calorie burn and improve conditioning.
→ Block 2 (Weeks 6–10): Metabolic Hypertrophy — An Upper/Lower split with higher training density, shorter rests, and intensity techniques such as supersets and dropsets. This phase pushes calorie expenditure while continuing to stimulate muscle.
You’ll train 5 days per week, targeting every muscle group while managing recovery. The plan is designed to deliver sustainable fat loss, protect strength, and leave you leaner, fitter, and more athletic at the end of ten weeks.
Comprehensive Nutrition Guide
→ Clear framework for calorie and macronutrient setup to create a controlled deficit while protecting muscle
→ Structured sample meal plans and substitution strategies for variety and adherence
→ Evidence-based supplement recommendations that support energy, recovery, and fat loss
→ Practical guidance on hydration, recovery nutrition, and nutrient timing
→ Sustainable strategies for busy days, training days, and rest days to keep fat loss consistent
The Essentials Guidebook provides the core principles that drive progress: proper technique, mechanical tension, progressive overload, and consistent effort.
It explains the structure of your two training blocks, outlining goals, rep ranges, and intensity methods so you know exactly how to approach each session.
You’ll find clear muscle anatomy references, recommended gear for safety and performance, and substitution options to adapt the program to your needs.
Finally, it covers progress tracking, mobility, and injury prevention, ensuring you train effectively, recover well, and build results that last.
What You’ll Need to Get Started
This program is designed entirely around building muscle, so it emphasizes machine and cable-based movements to maintain constant tension and controlled mechanics.
But don’t worry if you don’t have access to a full gym—every movement includes alternatives using dumbbells or barbells to give you the same results.
For best results, a well-equipped gym with machines and a cable stack is ideal. However, you can still follow the plan at home with just a few essentials: an adjustable bench, pull-up bar, and a set of dumbbells, as long as you're flexible with substitutions.
We also suggest some optional gear recommendations like straps, chalk, and knee sleeves. They're not mandatory, but they can definitely help boost your performance.
Frequently Asked Questions
Can I repeat the 10-week plan?
Yes. After finishing Week 10, you can restart from Week 1 and run it again. But be careful — as body fat gets lower, progress naturally slows and calorie intake must be adjusted. Fat loss is not indefinite; once you reach a lean, sustainable level, the focus should shift to maintaining or building muscle instead of continuing to cut.
I only have three or four days a week to train, am I sunk?
Not at all! Prioritise the Upper Strength, Lower Strength and HIIT days first. If you’ve got a fourth slot, rotate the hypertrophy day that matches your current weakness (upper or lower). Progress will be a touch slower, but the program still works.
Do I need a fully kitted-out commercial gym?
A barbell, adjustable bench, pull-up bar, a few dumbbells/kettlebells and somewhere to do leg work will cover 90 % of the plan. Each machine movement lists a free-weight alternative. Worst case: swap Leg Press for goblet squats or hip thrusts with a dumbbell.
Is this guide beginner-friendly?
If you can squat, hinge, press and pull with halfway-decent form, you’re good. Pure day-one lifters should spend 4–6 weeks learning the big lifts with lighter loads before diving into the cutting phases.
How aggressive is the calorie deficit?
We recommend shaving 15–20 % off your TDEE, not crash-dieting. Smaller deficit = steadier fat loss and less muscle wastage. Yes, that means results take a few weeks to show; no, there’s no secret shortcut in the PDF.
I’m vegan / gluten-free, will the meal plan still work?
The sample menu is just that—a sample. Hit the macro targets (proteins, carbs, fats) any way you like. The nutrition section explains how to swap foods while keeping totals intact.
Where’s the cardio?
There are three main opportunities to incorporate cardio into your routine: a built-in HIIT day, optional steady-state incline walks on rest days for an extra calorie burn, and a mandatory 10-minute incline walk at the end of every workout during Phase 3. Choose the option that best fits your schedule, but remember that fat loss ultimately depends on your diet.
How long should each session take?
Plan on 55–70 minutes, including warm-up. If you’re scrolling IG between sets, all bets are off.
What results can I realistically expect?
Typical cut pace is 0.5–1 % of body-weight lost per week while holding (or adding) strength on most lifts. If you follow the plan and eat like an adult, that’s what you’ll see. If you expect a magazine cover in 10 weeks, manage those expectations—or hire a retoucher.
Is there a refund?
Digital product = no automatic refunds. But if something is genuinely broken or missing, email support and we’ll give you a full refund and still send you the workout guide.