Prep and Fat Loss

Lose Fat6 weeks · 4 days per week

intermediateadvancedOther

What this template is

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

Prep and Fat Loss is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Prep and Fat Loss in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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

Prep and Fat Loss Weekly Schedule

Week 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

5 × 5 reps at 70%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

5 × 5 reps at 70%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

5 × 5 reps at 70%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 70%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Week 2

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 65%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 65%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 reps at 65%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 65%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

5 × 5 reps at 75%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

5 × 5 reps at 75%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 75%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Week 4

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

5 × 5 reps at 70%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

5 × 5 reps at 70%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

5 × 5 reps at 70%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 70%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Week 5

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 65%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 65%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 reps at 65%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 65%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Week 6

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

5 × 5 reps at 75%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

5 × 5 reps at 75%

Wheel Rollout

Assistance

3 × 20 reps

Chest Dip

Assistance

2 × 20 reps

Pull-up

Assistance

4 × 10 reps

Push-Up

Assistance

2 × 25 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 75%

Face Pull

Assistance

2 × 25 reps

Pistol Squat

Assistance

2 × 15 reps

Chin-up

Assistance

3 × 15 reps

Row

Assistance

2 × 20 reps

Single Arm Swing

Assistance

2 × 20 reps

Browse related program collections

Questions about Prep and Fat Loss

How long is the Prep and Fat Loss program?

Prep and Fat Loss is represented here as a 6-week template with 4 training days per week.

What is the main goal of Prep and Fat Loss?

Prep and Fat Loss is categorized for Lose Fat. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Prep and Fat Loss designed for?

Prep and Fat Loss is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Prep and Fat Loss?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

Prep and Fat Loss

What this template is

Run Prep and Fat Loss in KeyLifts

Prep and Fat Loss Volume Overview

Prep and Fat Loss Weekly Schedule

Week 1

Day 2

Squat

Squat

Wheel Rollout

Chest Dip

Pull-up

Push-Up

Day 3

Bench Press

Bench Press

Face Pull

Pistol Squat

Chin-up

Row

Single Arm Swing

Day 4

Deadlift

Deadlift

Wheel Rollout

Chest Dip

Pull-up

Push-Up

Day 1

Overhead Press

Overhead Press

Face Pull

Pistol Squat

Chin-up

Row

Single Arm Swing

Week 2

Day 2

Squat

Squat

Wheel Rollout

Chest Dip

Pull-up

Push-Up

Day 3

Bench Press

Bench Press

Face Pull

Pistol Squat

Chin-up

Row

Single Arm Swing

Day 4

Deadlift

Deadlift

Wheel Rollout

Chest Dip

Pull-up

Push-Up

Day 1

Overhead Press

Overhead Press

Face Pull

Pistol Squat

Chin-up

Row

Single Arm Swing

Week 3

Day 2

Squat

Squat

Wheel Rollout

Chest Dip

Pull-up

Push-Up

Day 3

Bench Press

Bench Press

Face Pull

Pistol Squat