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.

Run Prep and Fat Loss in the App

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

Prep and Fat Loss Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

950

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Week 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Week 3

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Week 4

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Week 5

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Week 6

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 20 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

2 x 25 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

2 x 25 reps

Exercise

Assistance

2 x 15 reps

Exercise

Assistance

3 x 15 reps

Exercise

Assistance

2 x 20 reps

Exercise

Assistance

2 x 20 reps

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Frequently Asked Questions about Prep and Fat Loss

How long is the Prep and Fat Loss program?

The Prep and Fat Loss program is 6 weeks long, with 4 training days per week.

What is the goal of Prep and Fat Loss?

The primary goal of Prep and Fat Loss is to help you Lose Fat.

Who is Prep and Fat Loss designed for?

Prep and Fat Loss is designed for all lifters looking to Lose Fat.

How do I track Prep and Fat Loss workouts?

You can track Prep and Fat Loss workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

KeyLifts

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.

Run Prep and Fat Loss in the App

Prep and Fat Loss Volume Overview

Reviews

0 reviews

Week 1

Day 2

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Week 2

Day 2

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Week 3

Day 2

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise