Buzz
Typically, to trim fat and build muscle, we mix weight training with Cardio. However, if you're not a fan of Cardio for weight loss, try this weightlifting routine below. Guarantee your fat will be 'screaming' to see the results.
We all know that compound exercises always bring very effective weight loss effects. And below, we send you a Fat Loss and Muscle Gain Program with Stronglift-style compound exercises, 100% using barbells.
Below is the list of exercises in the Fat Loss and Muscle Gain Program in order from top to bottom.
Note that these exercises are not suitable for beginners; they are only for those who have been training for at least 1 year.
| Column A | Column B | Column C | Column D |
|---|---|---|---|
| UpRight Row | Deadlift (Snatch Grip) | Deadlift | Romanian Deadlift |
| Clean Squat | Snatch High Pull | Power Clean | Bent Over Row |
| Power Snatch (Clean Grip) | Power Snatch | OverHead Press | Clean Squat |
| Back Squat | Snatch Neck Push Press | Back Squat | Push Press |
| Neck Push Press | OverHead Squat | Neck Push Press | Back Squat |
| Bent Over Row | Bent Over Row | Good Morning | Good Morning |
For each column, you should lift the highest weight possible for all exercises.
For example, if you can lift a maximum of 30 kilograms for the Upright Row in column A and complete the required number of repetitions, then all exercises in column A should be done with a weight of 30 kilograms and the required number of repetitions. Each exercise is performed for a maximum of 5 repetitions, and each column performs 3-5 sets. Rest between sets should be between 2-5 minutes, no longer. After completing an exercise in a column, you can rest for a few seconds while still holding the barbell to prepare for the next exercise.
Exercises will be performed continuously without rest until completing a column.
Below presents the 16-week workout schedule for the Fat Loss and Muscle Gain Program.
The exercises listed here are structured with Reps x Sets.
| Week | Monday | Tuesday | Thursday | Friday |
| Column A | Column B | Column C | Column D | |
| 1 + 2 | 5×3 | 5×3 | 5×3 | 5×3 |
| 3 + 4 | 5×4 | 5×4 | 5×4 | 5×4 |
| 5 + 6 | 5×5 | 5×5 | 5×5 | 5×5 |
| Reducing volume and increasing gradually (Wave set) | ||||
| 7+8 | 1×5 | 1×5 | 1×5 | 1×5 |
| 9+10 | 2×5 | 2×5 | 2×5 | 2×5 |
| 11+12 | 3×5 | 3×5 | 3×5 | 3×5 |
| 13+14 | 4×5 | 4×5 | 4×5 | 4×5 |
| 15+16 | 5×5 | 5×5 | 5×5 | 5×5 |
Posted by: Phuong Nguyen
Keywords: Fat Loss and Muscle Gain with Stronglift Weightlifting Regimen
