Yes its possible.
Why did you pick those particular exercises? What are your stats now? Height, weight, rough estimate fat level? What have you been doing as far as working out?
If you get on a proven beginner program such as Starting Strength, you will gain muscle and lose fat simultaneously as long as you don’t overdo it in the kitchen.[/quote]
This isn’t my actual workout. Just an example for rep patterns. I am 5’10", 190 lbs, and about 15% body fat. I have tried several programs over the years, but need the variety. I like to get outdoors as I do mid-level triathlons. But its gym season due to weather. I enjoy olympic lifts, hiit, and did crossfit for a couple of years. It wasn’t really for me, but I did take the good things from it and left the rest. I was thinking about doing weights 3x/week, hiit 1x/week and a plyometric/agility day 1x a week.
For the weightlifting part, I was thinking devoting a day to 3-5 rep scheme, a day to 8-10 rep scheme and a day for 15-20 rep scheme. Or an exercise of each rep scheme on each day. Variety is what will keep me devoted to a program. Thanks for your help!
That would be fine. Just be aware that contrary to Crossfit philosophy, not every movement needs to be worked in all rep ranges. Some fit better with medium to high reps, and some better to low/med rep ranges. For instance, Oly lifts and deadlifts are low/medium. Pullups and bulgarian split squats med/high. Squats can be low, med, or high.