KeyLifts

Prep and Fat Loss

Lose Fat6 weeks · 4 days per week
intermediateadvancedOther

What this template is

This template is for those who want to lose a bit of fat without losing strength. This template is not for beginners.

Prep and Fat Loss is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Prep and Fat Loss in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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Prep and Fat Loss Volume Overview

Sets per Week (Main vs Accessory)

019385776Week 1Week 2Week 3Week 4Week 5Week 6
Main/Supplemental
Accessories

6

Weeks

76

Avg Sets/Week

950

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W174%W269%W379%W474%W569%W679%

Prep and Fat Loss Weekly Schedule

Week 1

Day 2

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 3

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Day 4

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 1

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Week 2

Day 2

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 3

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Day 4

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 1

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Week 3

Day 2

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 3

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Day 4

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 1

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Week 4

Day 2

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 3

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Day 4

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 1

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Supplemental

5 × 5 reps at 70%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Week 5

Day 2

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 3

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Day 4

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 1

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Supplemental

5 × 5 reps at 65%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Week 6

Day 2

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 3

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Day 4

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

3 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

4 × 10 reps

Unspecified exercise

Assistance

2 × 25 reps

Day 1

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Supplemental

5 × 5 reps at 75%

Unspecified exercise

Assistance

2 × 25 reps

Unspecified exercise

Assistance

2 × 15 reps

Unspecified exercise

Assistance

3 × 15 reps

Unspecified exercise

Assistance

2 × 20 reps

Unspecified exercise

Assistance

2 × 20 reps

Browse related program collections

Questions about Prep and Fat Loss

How long is the Prep and Fat Loss program?

Prep and Fat Loss is represented here as a 6-week template with 4 training days per week.

What is the main goal of Prep and Fat Loss?

Prep and Fat Loss is categorized for Lose Fat. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Prep and Fat Loss designed for?

Prep and Fat Loss is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Prep and Fat Loss?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts
Download KeyLifts on the App Store
Download KeyLifts on Google Play
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