Weight training during a calorie deficit isn't optional — it's what determines whether what you lose is fat or muscle. Five routines that protect muscle while the deficit does the fat-loss work.

Routine 1: Full-body A (3-day split, day 1)

• Squats 3×6-8
• Dumbbell bench press 3×8-10
• Dumbbell rows 3×8-10
• Overhead press 3×6-8
• Plank 3×30-60 sec

Routine 2: Full-body B (day 2)

• Romanian deadlifts 3×8-10
• Lunges 3×10 each leg
• Pull-ups or assisted pull-ups 3×max
• Push-ups 3×max
• Farmer's walks 3×30 seconds

Routine 3: Upper body (4-day split, day 1)

• Bench press 4×6-8
• Barbell rows 4×6-8
• Overhead press 3×8-10
• Pull-ups 3×max
• Dumbbell curls 3×10
• Triceps extensions 3×10

Routine 4: Lower body

• Squats 4×6-8
• Romanian deadlifts 4×8-10
• Walking lunges 3×10 each leg
• Glute bridges 3×12
• Calf raises 3×15

Routine 5: Full-body metabolic finisher (for busy days)

15 minutes. 3 rounds:

• Goblet squat × 10
• Dumbbell row × 10
• Kettlebell swing × 15
• Plank × 30 seconds
• Rest 60 seconds between rounds

Frequency

Three full-body sessions a week, OR a 4-day upper/lower split. Both work; pick based on your schedule. 45-60 minutes per session including warm-up.

Diet alongside

Calorie deficit of 300-500 kcal/day. Protein at 1.6 g/kg bodyweight minimum. The routines are the muscle-preservation work; the diet does the fat-loss work.