OpenTube

How to Structure Your Training Week to Lose Fat & Keep Muscle | Judd Lienhard

Judd Lienhard

13,326 views

Get lean and shredded before summer—join Judd’s MASS METHOD: SHRED 6-Week Challenge starting Monday, April 13… register now for your shot at winning part of $50k in cash prizes for the best transformations.

https://www.joinplaybook.com/50k-chal...

📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/...

In this solo episode of the Judd Lienhard Podcast, Judd breaks down exactly how to structure your training if your goal is to lose body fat while maintaining muscle, strength, and athletic performance.

Most people approach fat loss the wrong way—they either overdo cardio, stop lifting heavy, or switch to “toning” workouts that don’t actually preserve muscle or performance.

Judd explains why your training should change when you diet, and how to structure your week in a way that maximizes fat loss while minimizing muscle loss and maintaining athletic ability.

Instead of following outdated advice like “stay in the fat-burning zone” or “lift light weights,” this episode shows you how to combine strength training, interval training, and conditioning into a system that actually works.

What You’ll Learn 👇
• How to structure your weekly workout split for fat loss
• Why training should change when you’re dieting
• How to lose fat without losing muscle
• The role of strength training during a cut
• Speed intervals vs high-intensity cardio
• How to balance performance and aesthetics
• Why most fat loss programs kill athleticism
• How to maintain strength, power, and endurance while dieting

⏱ TIMESTAMPS
00:00:00 Why training should change when dieting
00:01:00 Goals: lose fat, keep muscle, stay athletic
00:04:00 Why bodybuilding-style training isn’t enough
00:07:00 The biggest fat loss training mistakes
00:10:00 Weekly workout structure overview
00:12:00 Day 1: total body strength training
00:18:00 How to train heavy while keeping heart rate high
00:22:00 Day 2: speed interval training explained
00:27:00 Fat loss benefits of speed intervals
00:30:00 Day 3: upper body training for fat loss
00:34:00 How to burn more calories while lifting
00:38:00 Day 4: lower body training and leg day
00:43:00 Maintaining strength and muscle frequency
00:47:00 Understanding neural fatigue and recovery
00:52:00 Day 5: high intensity interval training
00:57:00 Day 6: aerobic capacity training
01:02:00 Day 7: recovery and active rest
01:05:00 Why neural load matters more than muscle splits
01:10:00 Final thoughts on fat loss and performance

Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: The Judd Lienhard Podcast
📺 YouTube: @juddlienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

#fatloss #buildmuscle #workoutsplit #bodyrecomposition #strengthtraining #fitnessadvice #conditioning #juddlienhard

19 Comments

@fastbreakdigital 5 months ago

Of the many things I really appreciate your content is your understanding and coaching on CNS demand. You're the only person I've ever heard explain undulating neural loading. So please take credit!
Especially as we age, to me this is really the most important piece to figure out in terms of training intensity and volume. CNS demands absolutely wipe out athletes and I think it's not considered nearly enough. Thanks again for all this help!

@i.a.593 5 months ago (edited)

I am a big fan of superset with one upper body movement, one lower, and something for Abs. I found it gives my muscles a break and reset, especially my low back. I also added something athletic, since Listening to Judd.

@OnlyGainsTVStudios 5 months ago

most people think they’re fatigued… but they’re actually neurally fried

@LoneWolf-qv8nm 5 months ago

Judd for me , and again just for me, is the best trainer for your dollar. 1. He can train a regular person just trying to be healthy and looking good 2. He also can train top athletes.
He’s a intelligent, knows his stuff and he’s honest , hard to find the 3 together nowadays!

@mantorok09 5 months ago

@15:40 This! I love doing this type of circuit. I call them “Staggered Supersets” in my programs, but yeah I’ve always been a big fan of doing one exercise, taking a short 60sec rest and then doing a set of an antagonist muscle group, then 60s rest, and then going back to the first exercise. And exactly like you described it, it gives the muscles themselves several minutes to recover between sets of the same exercises, but only gives your conditioning a minute to recover. And yeah, it does some times mean I can’t go quite as heavy as if I was doing powerlifting style straight sets of one exercise, but being able to lift “heavy” while you’re kinda gassed is so much more functional in the real world than getting to take a full recovery break in between every single bout of physical exertion.

@prettyRickyFlaco 2 months ago

i like this set up… i like it a lot

@RickyBobby-ye3zb 5 months ago

FREAKIN’ EXCELLENT video. Exactly what I’ve been looking for. I’ve trained bodybuilding style for a while, and as I get older I love this style more.

@BattleBeast-MarvelSnap 5 months ago

Thank you for these insights. I’ve recently stumbled onto your videos and I’ve previously done Olympic Weightlifting (preferred) and Powerlifting. I started using Kettlebells primarily this year with Calisthenics mixed in (and hoping to eventually incorporate Barbells again soon). Your videos have been a tremendous help not just for the routine ideas, exercise ideas, but the way you present the information is huge. No Powerlifting or Weightlifting trainer I have ever heard breaks things down like this other then maybe when they say things about CNS needing to recover after competitions. I feel like I’ve seen better results in 4 months following tips and concepts you’ve talked about then I did in several years or Weightlifting and Powerlifting.

@roberthasler1827 5 months ago

Can’t wait to get this program. Still slightly confused on the speed interval day and HIIT day but assume that will be in the program. Gratitude for this - exactly what I’ve been seeking

@CAHSAG 5 months ago

Thank you so much for your content, and especially the explanation and background info. My main sport is cycling, not so competitive anymore, but still like to be able to go hard on club rides, but as I age I find more focus on strength and power training keeps me healthier on the bike. In my programming I've been trying to apply the neural loading principles to manage fatigue, as well as training movement patterns and posture which helps avoid injuries.

@roberthasler1827 5 months ago

Im all in! When’s this program start! I refuse to be all show and no go this is what is needed !

@elisaoquendo8448 7 days ago

Really interesting and out of the box training. Is this program available in your app?

@bobnewkirk7003 5 months ago

Aesthetic starts its pronunciation with "As" not "Au"; was throwing me off a bit in the beginning.
I really apricate the split and have been playing around with something similar. I was struggling to fit Speed Interval training in but the Full /speed instead of another upper/lower is a really elegant solution. I especially like it because I really appreciate some "big" lifts (Clean and Press and Sandbag to Shoulder) and they cover so much ground its tough to fit them into any sort of "body part split".

@drpeedeedub 5 months ago

Good stuff. Meaning of the lft forearm tat?

@nathanhart6218 1 month ago

Would you recommend this program to an overweight novice lifter?

@lopon12 5 months ago

Every single time ive shredded myself ive lost considerably strength. I Dont know if its because i dont fuel right while on diet? I get really shredded like 7-8% but lose alot of strength probably 10% of my max. So very interested