Prep and Fat Loss2

Lose Fat

6 weeks / 4 days per week

n

Reviews

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Week 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Push-up

Assistance

3 x 25 reps

Rollout

Assistance

3 x 10 reps

Contralateral Superman

Assistance

2 x 10 reps

Romanian Deadlift

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Bent-over Row (Dumbbell)

Assistance

3 x 10 reps

Incline Front Raise

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 20 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Push-up

Assistance

2 x 25 reps

Rollout

Assistance

3 x 20 reps

Paused Deadlift

Assistance

4 x 5 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Arnold Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 10 reps

Week 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Push-up

Assistance

3 x 25 reps

Rollout

Assistance

3 x 10 reps

Contralateral Superman

Assistance

2 x 10 reps

Romanian Deadlift

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Bent-over Row (Dumbbell)

Assistance

3 x 10 reps

Incline Front Raise

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 20 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Push-up

Assistance

2 x 25 reps

Rollout

Assistance

3 x 20 reps

Paused Deadlift

Assistance

4 x 5 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Arnold Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 10 reps

Week 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Push-up

Assistance

3 x 25 reps

Rollout

Assistance

3 x 10 reps

Contralateral Superman

Assistance

2 x 10 reps

Romanian Deadlift

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Bent-over Row (Dumbbell)

Assistance

3 x 10 reps

Incline Front Raise

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 20 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Push-up

Assistance

2 x 25 reps

Rollout

Assistance

3 x 20 reps

Paused Deadlift

Assistance

4 x 5 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Arnold Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 10 reps

Week 4

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Push-up

Assistance

3 x 25 reps

Rollout

Assistance

3 x 10 reps

Contralateral Superman

Assistance

2 x 10 reps

Romanian Deadlift

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Bent-over Row (Dumbbell)

Assistance

3 x 10 reps

Incline Front Raise

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 20 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Push-up

Assistance

2 x 25 reps

Rollout

Assistance

3 x 20 reps

Paused Deadlift

Assistance

4 x 5 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Arnold Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 10 reps

Week 5

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Push-up

Assistance

3 x 25 reps

Rollout

Assistance

3 x 10 reps

Contralateral Superman

Assistance

2 x 10 reps

Romanian Deadlift

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Bent-over Row (Dumbbell)

Assistance

3 x 10 reps

Incline Front Raise

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 20 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Push-up

Assistance

2 x 25 reps

Rollout

Assistance

3 x 20 reps

Paused Deadlift

Assistance

4 x 5 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Arnold Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 10 reps

Week 6

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Push-up

Assistance

3 x 25 reps

Rollout

Assistance

3 x 10 reps

Contralateral Superman

Assistance

2 x 10 reps

Romanian Deadlift

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Bent-over Row (Dumbbell)

Assistance

3 x 10 reps

Incline Front Raise

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 20 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Push-up

Assistance

2 x 25 reps

Rollout

Assistance

3 x 20 reps

Paused Deadlift

Assistance

4 x 5 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Arnold Press

Supplemental

5 x 5 reps

Rowing

Assistance

2 x 10 reps

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