Sample Training Programme for Fat Loss

Training programmes that work well for fat loss change, depending on the individual, but generally they are high intensity, high volume regimens. The Velocity Training Programme created by Chris Shugart, Tim Ziegenfuss, and Chad Waterbury (1998), although low volume, is high intensity, and works well for fat loss. For more information on the principles behind the Velocity Training Programme, read Secrets to Velocity Training.

The following training programme is one of my personal adaptations of the original Velocity Training programme. This adaptation is recommended for only experienced and more advanced and trained individuals, and along with a fat loss specific nutrition plan (NOT the Velocity Diet 3.0), will see drastic results in 4-8 weeks.


Monday

Morning Cardio: 12-20 minutes of high intensity interval training

Weights: 20 reps total per exercise of sets of 4-5RM (30 seconds recovery between sets)

  1. Underhand-Grip Barbell Bent Over Rows
  2. Overhead Barbell Squats
  3. Weighted Dips
  4. Barbell Ab Rollout

Post-Weights Cardio: 20 minutes of low to moderate intensity

Stretch: 20-30 minutes

Tuesday

Morning Cardio: 20-40 minutes of low to moderate intensity

Stretch: 20-30 minutes

Wednesday

Morning Cardio: 12-20 minutes of high intensity interval training

Weights: 40 reps total per exercise of sets of 8-9RM (45 seconds recovery between sets)

  1. Wide-Grip Lat Pull-Downs
  2. Incline Dumbbell Bench Press
  3. Barbell Romanian Deadlift (plates to floor)
  4. Close-Grip Barbell Bicep Curls
  5. Hanging Straight-Leg Raises

Post-Weights Cardio: 20 minutes of low to moderate intensity

Stretch: 20-30 minutes

Thursday

Morning Cardio: 20-40 minutes of low to moderate intensity

Stretch: 20-30 minutes

Friday

Morning Cardio: 12-20 minutes of high intensity interval training

Weights: 25 reps total per exercise of sets of 4-5RM (30 seconds recovery between sets)

  1. Barbell Front Squats
  2. Flat Close-Grip Barbell Bench Press
  3. Close-Grip Supinated Reverse Rack Pulls (feet on bench)
  4. Barbell Push Press

Post-Weights Cardio: 20 minutes of low to moderate intensity

Stretch: 20-30 minutes

Saturday

Morning Cardio: 20-40 minutes of low to moderate intensity

Stretch: 20-30 minutes

Sunday

Morning Cardio: V-Burn Challenge Circuit (no recovery between exercises; 1 minute recovery between rounds)
7 x rounds of

  1. Jumping Split Squat x 10 reps
  2. Hand Walkout (from toes) x 10 reps
  3. Single-Leg Deadlift (with twist and lateral reach) x 10 reps per side
  4. Push-Up (with alternate side rotation) x 10 reps
  5. Jumping Jacks x 10 reps
  6. Side Lunges (with over head reach) x 10 reps per side
  7. Handstand Push-Up x 10 reps
  8. Squat Thrust (jump and reach) x reps 10

Stretch: 20-30 minutes



For more information on fat loss, read the articles at Fat Loss

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Motivationals (excluding quotations) © 2011-2017 Rosie Chee.

Photography courtesy of Tim Brown.