ScoreFit
All programs
IntermediateFat Loss

ScoreFit Lean

Keep the muscle. Lose the fat.

Customize in builder
4
Days / week
6
Weeks
Full Body + Conditioning
Split
4
Workouts
Workout 1

Day 1

Full body + push

5 exercises
Goblet Squat
Quads · Glutes, Core
Sets 3
Reps 8-10
Effort 8
Rest 90s
Incline Dumbbell Press
Chest · Shoulders, Triceps
Sets 3
Reps 8-10
Effort 8
Rest 90s
Single-Arm Dumbbell Row
Back · Biceps
Sets 3
Reps 8-10
Effort 8
Rest 90s
Cable Lateral Raise
Shoulders
Sets 3
Reps 12-15
Effort 9
Rest 45s
Kettlebell Swing
Full Body · Glutes, Hamstrings
Sets 4
Reps 20
Effort 9
Rest 45s

Conditioning finisher — minimal rest.

Workout 2

Day 2

Full body + pull

5 exercises
Romanian Deadlift
Hamstrings · Glutes, Back
Sets 3
Reps 8-10
Effort 8
Rest 120s
Lat Pulldown
Back · Biceps
Sets 3
Reps 10-12
Effort 8
Rest 90s
Dumbbell Shoulder Press
Shoulders · Triceps
Sets 3
Reps 8-10
Effort 8
Rest 90s
Cable Curl
Biceps
Sets 2
Reps 12-15
Effort 9
Rest 45s
Farmer's Carry
Full Body · Core, Back
Sets 4
Reps 40m
Effort 9
Rest 45s

Conditioning finisher — heavy, tall, controlled.

Workout 3

Day 3

Lower + core

5 exercises
Leg Press
Quads · Glutes
Sets 3
Reps 10-12
Effort 8
Rest 105s
Lying Leg Curl
Hamstrings
Sets 3
Reps 10-12
Effort 8
Rest 75s
Bulgarian Split Squat
Quads · Glutes
Sets 2
Reps 10-12
Effort 8
Rest 75s
Hanging Leg Raise
Core
Sets 3
Reps 10-15
Effort 9
Rest 45s
Standing Calf Raise
Calves
Sets 3
Reps 12-15
Effort 9
Rest 45s
Workout 4

Day 4

Upper + finisher

5 exercises
Machine Chest Press
Chest · Triceps
Sets 3
Reps 10-12
Effort 8
Rest 90s
Seated Cable Row
Back · Biceps
Sets 3
Reps 10-12
Effort 8
Rest 90s
Cable Tricep Pushdown
Triceps
Sets 3
Reps 12-15
Effort 9
Rest 45s
EZ-Bar Curl
Biceps
Sets 3
Reps 10-12
Effort 9
Rest 45s
Push-Up
Chest · Triceps, Core
Sets 3
Reps AMRAP
Effort 10
Rest 45s

Conditioning finisher.