Fat Loss Through Strength Training

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 38 minutes/day | 3 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
40%

A 4-week Fat Loss Resistance Training Program. 

The focus is on big compound movements, supersets and trisets to help build strength and efficiently burn calories to cause fat reduction!

Show More
ExpandMore
Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

Anterior = Muscles on the front of the body

ExerciseSetsRepsRest
1.45 Degree Leg Press
4 sets6-10 reps120s

Circuit #2 - 3-5 rounds

Rest 90s between rounds

2A.Goblet Squat
3-5 rounds6 reps0s
2B.Incline Dumbbell Press
3-5 rounds6 reps90s

Circuit #3 - 3-5 rounds

Rest 60s between rounds

3A.Walking Dumbbell Lunge
3-5 rounds6 reps0s
3B.Standing Dumbbell Press
3-5 rounds6 reps0s
3C.Crunches

See Exercise Notes

3-5 rounds6 reps60s
Google Sheet Workout Export

Posterior = Muscles on the back of the body

ExerciseSetsRepsRest
1.Barbell Deadlift
4 sets6-10 reps120s

Circuit #2 - 3-5 rounds

Rest 90s between rounds

2A.Lat Pulldown
3-5 rounds6 reps0s
2B.Dumbbell Hip Thrust
3-5 rounds6 reps90s

Circuit #3 - 3-5 rounds

Rest 60s between rounds

3A.Kettlebell Swing
3-5 rounds6 reps0s
3B.Face Pull
3-5 rounds6 reps0s
3C.Bent Over Two-Dumbbell Row
3-5 rounds6 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Clean and Press
4 sets6-10 reps120s

Circuit #2 - 3-5 rounds

Rest 90s between rounds

2A.Dumbbell Step-Up
3-5 rounds6 reps0s
2B.Russian Twist

See Exercise Notes

3-5 rounds6 reps90s

Circuit #3 - 3-5 rounds

Rest 60s between rounds

3A.Plank
3-5 rounds30-60s0s
3B.Suitcase Dumbbell Carry
3-5 rounds30-60s0s
3C.Barbell Overhead Squat

See Exercise Notes

3-5 rounds30-60s60s

Date Created: 11/22/2018, UTC


Last Updated: 10/1/2021, UTC





Similar Workouts

More Workouts by Chris Stone

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.