4-Day Fat Loss Workout Split Day 1 – Legs & Core Heavy leg work core. It’s hard on purpose — big muscles burn more calories. Day 2 – Back & Arms Rows, pulls, curls, triceps. Build your back, shape your arms, keep the burn high. Day 3 – Shoulders & Chest Pressing delts. Strong upper body, better posture, better look. Day 4 – Combo Day 6–8 exercises total. 1–2 per muscle group. Go heavy, light, or mix it depending on how you feel. No overthinking — just work. Fat-loss rule: Train with intent, rest