What rep range works best for fat loss?
The builder picks the validated range for your goal automatically. Sticking to that window for 8–12 weeks outperforms hopping between schemes.
Workout Plan Builder fat loss
fat loss is a different problem from generic 'get fit'. The right rep range, set count and rest periods are not interchangeable. This builder picks all three for fat loss, returns a full split tuned for fat loss, and lets you swap equipment without rewriting the plan.
Rep ranges and rest for fat loss
The builder maps goal to scheme: muscle → 8–12 reps with 90–120s rest; strength → 3–6 reps with 3–5 min rest; fat loss → 10–15 reps with 45–60s rest; general fitness → 8–12 with 60–90s rest. fat loss sit in their slot because the evidence supports each window.
Do not mix windows on a whim. Most stalled programmes drift from one scheme to another mid-block and lose the adaptation each was meant to drive.
Split and volume for fat loss
Days per week sets the split: 3 → Full Body × 3, 4 → Upper / Lower × 2, 5 → PPL + UL. Volume scales with training experience — beginners run lower set counts, advanced lifters run higher.
For fat loss, weekly consistency matters more than perfect daily execution. Pick a frequency you can hit every week.
How AJYX runs fat loss
Inside AJYX, the plan adapts to RPE, progresses the main lifts and swaps accessories based on recovery. fat loss get a plan that evolves with the work, not a static spreadsheet.
Use this builder for the standalone plan. Move into the app for fat loss run by a coach instead of a template.
FAQ
How long should fat loss run this plan for fat loss?
8–12 weeks. After that, accessory rotation keeps adaptation moving without changing the underlying split.
Can fat loss mix days from different goals?
Avoid it. Run one block to completion before changing goal — mid-block goal changes leave both adaptations half-built.