Prep and Fat Loss

Lose Fat

6 weeks / 4 days per week

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

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Week 1

Day 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 3

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 1

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Week 2

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Week 3

Day 2

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 1

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Week 4

Day 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 3

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 1

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Week 5

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Week 6

Day 2

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

Day 4

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 5 reps

Ab Wheel

Assistance
3 x 20 reps

Chest Dip

Assistance
2 x 20 reps

Pull-up

Assistance
4 x 10 reps

Push-up

Assistance
2 x 25 reps

Day 1

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Face Pull (Cable)

Assistance
2 x 25 reps

Single Leg Squat (pistol)

Assistance
2 x 15 reps

Chin-up

Assistance
3 x 15 reps

Bent-over Row (Dumbbell)

Assistance
2 x 20 reps

Swing (Kettlebell)

Assistance
2 x 20 reps

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