6-day PPL × 2 · Active

FitPal

102 kg · 6 ft · 23 yr · Aggressive fat loss

2200
kcal / day
🔥
180g
protein / day
💪
75 min
max per session
⏱
4×/wk
cardio sessions
🏃

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Cardio protocol — optimised

!
Old approach removed
Daily treadmill → 4 targeted sessions. Same fat loss, 40% less cortisol load, far better recovery.
Monday · after Push A
LISS
Incline treadmill · 6-8% grade · 5-6 km/h · 20 min · target HR 120-135 bpm (Zone 2). Post-workout glycogen depletion maximises fat oxidation.
Tuesday · after Pull A
LISS
Same incline walk protocol · 20 min. Low intensity preserves recovery after back training.
Wednesday · Legs A
None
Legs session is already high metabolic demand. Optional 20-30 min outdoor walk in the evening only.
Thursday · after Push B
HIIT
30s sprint at 14-16 km/h → 90s walk. Repeat ×8 rounds. 2 min warm-up + cool-down. Total 20 min. Triggers EPOC — elevated fat burn for 24-36h after.
Friday · after Pull B
LISS
Zone 2 incline walk · 20 min · fat-burning HR zone.
Saturday · Legs B
None
No cardio. Second leg session — recovery takes absolute priority.
Sunday · Rest day
Walk
30 min easy outdoor walk. Active recovery only. No treadmill, no intensity.
✓
Why HIIT on Thursday
HIIT triggers EPOC — elevated fat burn for 24-36h. Thursday is full push day (peak energy). LISS on other days uses post-workout glycogen depletion for fat oxidation.
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Today's session

Schedule every 6-8 weeks

i
Why deload on a cut
On a deficit, CNS fatigue accumulates faster. Without a deload, performance drops and cortisol stays elevated — killing fat loss and muscle retention simultaneously.
1
Reduce all working weights by 40-50%
2
Keep the same rep ranges — focus on form and mind-muscle, not load
3
Drop 1 set per exercise across every session
4
No HIIT this week — maximum 2 LISS sessions of 20 min
5
Eat at maintenance — add 200-300 kcal, mostly carbs
6
Sleep 8+ hours every night — this week is recovery, not punishment

Signs you need an early deload

✓
After the deload
Most lifters return 5-10% stronger. Best results of any block come in the 2 weeks immediately after a proper deload. It is not optional — it is the plan.

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