Lose that fat!

Lose Fat

12 weeks / 4 days per week

F

Run Lose that fat! in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

Lose that fat! Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

917

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Exercise

Main

3 x 5 reps

Swing

Supplemental

5 x 6 reps

Fire hydrants

Assistance

3 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

Dead Bug

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Goal Post Press

Assistance

5 x 20 reps

Standing • Extension

Assistance

5 x 20 reps

Incline Moutain Climber

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Side • Plank

Assistance

reps

0 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Standing • Alternating Press

Assistance

5 x 20 reps

Biceps Curl

Assistance

5 x 20 reps

Alternating Heel Touchers

Assistance

3 x 20 reps

Week 2

Exercise

Main

3 x 90%

10 x 90%

Swing

Supplemental

5 x 6 reps

Clam shells

Assistance

5 x 10 reps

Side Lunge

Assistance

5 x 10 reps

Russian Twist

Assistance

5 x 10 reps

Exercise

Main

3 x 90%

10 x 90%

Decline • Bench Press

Supplemental

5 x 5 reps

Bicep cross curl

Assistance

5 x 20 reps

Triceps Dip

Assistance

5 x 10 reps

Kneeling • Plank

Assistance

5 x undefined reps

Exercise

Main

3 x 90%

10 x 90%

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Sit

Assistance

3 x undefined reps

Exercise

Main

3 x 90%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Push-Up

Assistance

5 x 20 reps

Reverse Curl

Assistance

5 x 20 reps

Reverse Crunch

Assistance

3 x 20 reps

Week 3

Exercise

Main

3 x 4 reps

Sumo Squat

Supplemental

5 x 5 reps

Donkey Kicks

Assistance

5 x 20 reps

Bulgarian Split Squat

Assistance

5 x 10 reps

Inverted • Plank

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Standing • Alternating Press

Supplemental

5 x 5 reps

Tuck elbow / side corls

Assistance

5 x 20 reps

Hammer Curl

Assistance

5 x 20 reps

Seated overhead hold

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Lunge

Supplemental

5 x 5 reps

Goblet Squat

Assistance

5 x 20 reps

Bird Dog

Assistance

3 x 20 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 90%

10 x 90%

Standing • Triceps Extension

Assistance

5 x 20 reps

Assisted • Pull-up

Assistance

5 x 10 reps

Single leg glute bridge

Assistance

4 x undefined reps

Week 4

Exercise

Main

3 x 5 reps

Swing

Supplemental

5 x 6 reps

Fire hydrants

Assistance

3 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

Dead Bug

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Goal Post Press

Assistance

5 x 20 reps

Standing • Extension

Assistance

5 x 20 reps

Incline Moutain Climber

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Side • Plank

Assistance

reps

0 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Standing • Alternating Press

Assistance

5 x 20 reps

Biceps Curl

Assistance

5 x 20 reps

Alternating Heel Touchers

Assistance

3 x 20 reps

Week 5

Exercise

Main

3 x 90%

10 x 90%

Swing

Supplemental

5 x 6 reps

Clam shells

Assistance

5 x 10 reps

Side Lunge

Assistance

5 x 10 reps

Russian Twist

Assistance

5 x 10 reps

Exercise

Main

3 x 90%

10 x 90%

Decline • Bench Press

Supplemental

5 x 5 reps

Bicep cross curl

Assistance

5 x 20 reps

Triceps Dip

Assistance

5 x 10 reps

Kneeling • Plank

Assistance

5 x undefined reps

Exercise

Main

3 x 90%

10 x 90%

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Sit

Assistance

3 x undefined reps

Exercise

Main

3 x 90%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Push-Up

Assistance

5 x 20 reps

Reverse Curl

Assistance

5 x 20 reps

Reverse Crunch

Assistance

3 x 20 reps

Week 6

Exercise

Main

3 x 4 reps

Sumo Squat

Supplemental

5 x 5 reps

Donkey Kicks

Assistance

5 x 20 reps

Bulgarian Split Squat

Assistance

5 x 10 reps

Inverted • Plank

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Standing • Alternating Press

Supplemental

5 x 5 reps

Tuck elbow / side corls

Assistance

5 x 20 reps

Hammer Curl

Assistance

5 x 20 reps

Seated overhead hold

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Lunge

Supplemental

5 x 5 reps

Goblet Squat

Assistance

5 x 20 reps

Bird Dog

Assistance

3 x 20 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 90%

10 x 90%

Standing • Triceps Extension

Assistance

5 x 20 reps

Assisted • Pull-up

Assistance

5 x 10 reps

Single leg glute bridge

Assistance

4 x undefined reps

Week 7

Exercise

Main

3 x 5 reps

Swing

Supplemental

5 x 6 reps

Fire hydrants

Assistance

3 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

Dead Bug

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Goal Post Press

Assistance

5 x 20 reps

Standing • Extension

Assistance

5 x 20 reps

Incline Moutain Climber

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Side • Plank

Assistance

reps

0 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Standing • Alternating Press

Assistance

5 x 20 reps

Biceps Curl

Assistance

5 x 20 reps

Alternating Heel Touchers

Assistance

3 x 20 reps

Week 8

Exercise

Main

3 x 90%

10 x 90%

Swing

Supplemental

5 x 6 reps

Clam shells

Assistance

5 x 10 reps

Side Lunge

Assistance

5 x 10 reps

Russian Twist

Assistance

5 x 10 reps

Exercise

Main

3 x 90%

10 x 90%

Decline • Bench Press

Supplemental

5 x 5 reps

Bicep cross curl

Assistance

5 x 20 reps

Triceps Dip

Assistance

5 x 10 reps

Kneeling • Plank

Assistance

5 x undefined reps

Exercise

Main

3 x 90%

10 x 90%

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Sit

Assistance

3 x undefined reps

Exercise

Main

3 x 90%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Push-Up

Assistance

5 x 20 reps

Reverse Curl

Assistance

5 x 20 reps

Reverse Crunch

Assistance

3 x 20 reps

Week 9

Exercise

Main

3 x 4 reps

Sumo Squat

Supplemental

5 x 5 reps

Donkey Kicks

Assistance

5 x 20 reps

Bulgarian Split Squat

Assistance

5 x 10 reps

Inverted • Plank

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Standing • Alternating Press

Supplemental

5 x 5 reps

Tuck elbow / side corls

Assistance

5 x 20 reps

Hammer Curl

Assistance

5 x 20 reps

Seated overhead hold

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Lunge

Supplemental

5 x 5 reps

Goblet Squat

Assistance

5 x 20 reps

Bird Dog

Assistance

3 x 20 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 90%

10 x 90%

Standing • Triceps Extension

Assistance

5 x 20 reps

Assisted • Pull-up

Assistance

5 x 10 reps

Single leg glute bridge

Assistance

4 x undefined reps

Week 10

Exercise

Main

3 x 5 reps

Swing

Supplemental

5 x 6 reps

Fire hydrants

Assistance

3 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

Dead Bug

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Goal Post Press

Assistance

5 x 20 reps

Standing • Extension

Assistance

5 x 20 reps

Incline Moutain Climber

Assistance

3 x 20 reps

Exercise

Main

3 x 5 reps

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Side • Plank

Assistance

reps

0 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Standing • Alternating Press

Assistance

5 x 20 reps

Biceps Curl

Assistance

5 x 20 reps

Alternating Heel Touchers

Assistance

3 x 20 reps

Week 11

Exercise

Main

3 x 90%

10 x 90%

Swing

Supplemental

5 x 6 reps

Clam shells

Assistance

5 x 10 reps

Side Lunge

Assistance

5 x 10 reps

Russian Twist

Assistance

5 x 10 reps

Exercise

Main

3 x 90%

10 x 90%

Decline • Bench Press

Supplemental

5 x 5 reps

Bicep cross curl

Assistance

5 x 20 reps

Triceps Dip

Assistance

5 x 10 reps

Kneeling • Plank

Assistance

5 x undefined reps

Exercise

Main

3 x 90%

10 x 90%

Straight Leg • Deadlift

Supplemental

5 x 6 reps

Step-up

Assistance

3 x 20 reps

Assisted • Pull-up

Assistance

5 x 20 reps

Sit

Assistance

3 x undefined reps

Exercise

Main

3 x 90%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Push-Up

Assistance

5 x 20 reps

Reverse Curl

Assistance

5 x 20 reps

Reverse Crunch

Assistance

3 x 20 reps

Week 12

Exercise

Main

3 x 4 reps

Sumo Squat

Supplemental

5 x 5 reps

Donkey Kicks

Assistance

5 x 20 reps

Bulgarian Split Squat

Assistance

5 x 10 reps

Inverted • Plank

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Standing • Alternating Press

Supplemental

5 x 5 reps

Tuck elbow / side corls

Assistance

5 x 20 reps

Hammer Curl

Assistance

5 x 20 reps

Seated overhead hold

Assistance

3 x undefined reps

Exercise

Main

3 x 4 reps

Lunge

Supplemental

5 x 5 reps

Goblet Squat

Assistance

5 x 20 reps

Bird Dog

Assistance

3 x 20 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 90%

10 x 90%

Standing • Triceps Extension

Assistance

5 x 20 reps

Assisted • Pull-up

Assistance

5 x 10 reps

Single leg glute bridge

Assistance

4 x undefined reps

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F

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Lose that fat! Volume Overview

Reviews

0 reviews

Week 1

Day 1

Exercise

Swing

Fire hydrants

Standing • Calf Raise

Dead Bug

Day 2

Exercise

Exercise

Goal Post Press

Standing • Extension

Incline Moutain Climber

Day 3

Exercise

Straight Leg • Deadlift

Step-up

Assisted • Pull-up

Side • Plank

Day 4

Exercise

Exercise

Standing • Alternating Press

Biceps Curl

Alternating Heel Touchers

Week 2

Day 1

Exercise

Swing

Clam shells

Side Lunge

Russian Twist

Day 2

Exercise

Decline • Bench Press

Bicep cross curl

Triceps Dip

Kneeling • Plank

Day 3

Exercise

Straight Leg • Deadlift

Step-up

Assisted • Pull-up

Sit

Day 4

Exercise

Exercise

Push-Up

Reverse Curl

Reverse Crunch

Week 3

Day 1

Exercise

Sumo Squat

Donkey Kicks

Bulgarian Split Squat

Inverted • Plank

Day 2

Exercise

Standing • Alternating Press

Tuck elbow / side corls

Hammer Curl

Seated overhead hold

Day 3

Exercise

Lunge

Goblet Squat

Bird Dog

Day 4

Exercise

Exercise

Standing • Triceps Extension