Original starter · 6 weeks
Fat Loss Strength and Circuits
Burn more each week while keeping your muscle, with two strength days, two circuit days and short intervals.
6weeks
4days a week
24sessions
464working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 69 | 49 | −29% |
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| Total reps | 582 | 391 | −33% |
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| Reps per set | 8.4 | 8.0 | −5% |
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| Average RPE | 6.6 | 6.0 | −9% |
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Week 1
STRENGTH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 10 | RPE 6.5 | 01:15 |
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| Dumbbell bench press | 3 × 10 | RPE 6.5 | 01:15 |
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| Seated cable row | 3 × 10 | RPE 6.5 | 01:15 |
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| Dumbbell Romanian deadlift | 3 × 10 | RPE 6.5 | 01:15 |
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| Bike sprint · 30 s hard per interval | 6 × 1 | RPE 7 | 01:30 |
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CIRCUIT A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell swing · Circuit, move straight on | 3 × 12 | RPE 6.5 | 00:30 |
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| Push-up · Circuit, move straight on | 3 × 12 | RPE 6.5 | 00:30 |
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| Walking lunge · Steps per leg | 3 × 12 | RPE 6.5 | 00:30 |
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| Inverted row · Circuit, move straight on | 3 × 12 | RPE 6.5 | 00:30 |
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| Dead bug · Reps per side | 3 × 12 | RPE 6.5 | 00:30 |
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STRENGTH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 10 | RPE 6.5 | 01:15 |
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| Lat pulldown | 3 × 10 | RPE 6.5 | 01:15 |
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| Dumbbell shoulder press | 3 × 10 | RPE 6.5 | 01:15 |
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| Leg curl | 3 × 10 | RPE 6.5 | 01:15 |
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| Rower interval · 250 m per interval | 6 × 1 | RPE 7 | 01:30 |
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CIRCUIT B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-up · Reps per leg | 3 × 12 | RPE 6.5 | 00:30 |
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| Dumbbell thruster · Circuit, move straight on | 3 × 12 | RPE 6.5 | 00:30 |
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| One-arm dumbbell row · Reps per side | 3 × 12 | RPE 6.5 | 00:30 |
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| Pallof press · Reps per side | 3 × 12 | RPE 6.5 | 00:30 |
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| Bike sprint · 30 s hard per interval | 6 × 1 | RPE 7 | 01:30 |
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Week 2
STRENGTH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 10 | RPE 7 | 01:15 |
|---|
| Dumbbell bench press | 3 × 10 | RPE 7 | 01:15 |
|---|
| Seated cable row | 3 × 10 | RPE 7 | 01:15 |
|---|
| Dumbbell Romanian deadlift | 3 × 10 | RPE 7 | 01:15 |
|---|
| Bike sprint · 30 s hard per interval | 8 × 1 | RPE 7 | 01:30 |
|---|
CIRCUIT A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell swing · Circuit, move straight on | 3 × 12 | RPE 7 | 00:30 |
|---|
| Push-up · Circuit, move straight on | 3 × 12 | RPE 7 | 00:30 |
|---|
| Walking lunge · Steps per leg | 3 × 12 | RPE 7 | 00:30 |
|---|
| Inverted row · Circuit, move straight on | 3 × 12 | RPE 7 | 00:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 7 | 00:30 |
|---|
STRENGTH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 10 | RPE 7 | 01:15 |
|---|
| Lat pulldown | 3 × 10 | RPE 7 | 01:15 |
|---|
| Dumbbell shoulder press | 3 × 10 | RPE 7 | 01:15 |
|---|
| Leg curl | 3 × 10 | RPE 7 | 01:15 |
|---|
| Rower interval · 250 m per interval | 8 × 1 | RPE 7 | 01:30 |
|---|
CIRCUIT B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-up · Reps per leg | 3 × 12 | RPE 7 | 00:30 |
|---|
| Dumbbell thruster · Circuit, move straight on | 3 × 12 | RPE 7 | 00:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 12 | RPE 7 | 00:30 |
|---|
| Pallof press · Reps per side | 3 × 12 | RPE 7 | 00:30 |
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| Bike sprint · 30 s hard per interval | 8 × 1 | RPE 7 | 01:30 |
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Week 3
STRENGTH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 3 × 12 | RPE 7 | 01:15 |
|---|
| Dumbbell bench press | 3 × 12 | RPE 7 | 01:15 |
|---|
| Seated cable row | 3 × 12 | RPE 7 | 01:15 |
|---|
| Dumbbell Romanian deadlift | 3 × 12 | RPE 7 | 01:15 |
|---|
| Bike sprint · 30 s hard per interval | 8 × 1 | RPE 7.5 | 01:30 |
|---|
CIRCUIT A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell swing · Circuit, move straight on | 3 × 15 | RPE 7 | 00:30 |
|---|
| Push-up · Circuit, move straight on | 3 × 15 | RPE 7 | 00:30 |
|---|
| Walking lunge · Steps per leg | 3 × 15 | RPE 7 | 00:30 |
|---|
| Inverted row · Circuit, move straight on | 3 × 15 | RPE 7 | 00:30 |
|---|
| Dead bug · Reps per side | 3 × 15 | RPE 7 | 00:30 |
|---|
STRENGTH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 3 × 12 | RPE 7 | 01:15 |
|---|
| Lat pulldown | 3 × 12 | RPE 7 | 01:15 |
|---|
| Dumbbell shoulder press | 3 × 12 | RPE 7 | 01:15 |
|---|
| Leg curl | 3 × 12 | RPE 7 | 01:15 |
|---|
| Rower interval · 250 m per interval | 8 × 1 | RPE 7.5 | 01:30 |
|---|
CIRCUIT B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-up · Reps per leg | 3 × 15 | RPE 7 | 00:30 |
|---|
| Dumbbell thruster · Circuit, move straight on | 3 × 15 | RPE 7 | 00:30 |
|---|
| One-arm dumbbell row · Reps per side | 3 × 15 | RPE 7 | 00:30 |
|---|
| Pallof press · Reps per side | 3 × 15 | RPE 7 | 00:30 |
|---|
| Bike sprint · 30 s hard per interval | 8 × 1 | RPE 7.5 | 01:30 |
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Week 4
STRENGTH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 4 × 10 | RPE 7.5 | 01:15 |
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| Dumbbell bench press | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Seated cable row | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Dumbbell Romanian deadlift | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Bike sprint · 30 s hard per interval | 10 × 1 | RPE 8 | 01:30 |
|---|
CIRCUIT A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell swing · Circuit, move straight on | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| Push-up · Circuit, move straight on | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| Walking lunge · Steps per leg | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| Inverted row · Circuit, move straight on | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| Dead bug · Reps per side | 4 × 15 | RPE 7.5 | 00:30 |
|---|
STRENGTH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Lat pulldown | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Dumbbell shoulder press | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Leg curl | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Rower interval · 250 m per interval | 10 × 1 | RPE 8 | 01:30 |
|---|
CIRCUIT B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-up · Reps per leg | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| Dumbbell thruster · Circuit, move straight on | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| One-arm dumbbell row · Reps per side | 4 × 15 | RPE 7.5 | 00:30 |
|---|
| Pallof press · Reps per side | 4 × 15 | RPE 7.5 | 00:30 |
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| Bike sprint · 30 s hard per interval | 10 × 1 | RPE 8 | 01:30 |
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Week 5
STRENGTH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Dumbbell bench press | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Seated cable row | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Dumbbell Romanian deadlift | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Bike sprint · 30 s hard per interval | 10 × 1 | RPE 8.5 | 01:30 |
|---|
CIRCUIT A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell swing · Circuit, move straight on | 4 × 15 | RPE 8 | 00:30 |
|---|
| Push-up · Circuit, move straight on | 4 × 15 | RPE 8 | 00:30 |
|---|
| Walking lunge · Steps per leg | 4 × 15 | RPE 8 | 00:30 |
|---|
| Inverted row · Circuit, move straight on | 4 × 15 | RPE 8 | 00:30 |
|---|
| Dead bug · Reps per side | 4 × 15 | RPE 8 | 00:30 |
|---|
STRENGTH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Lat pulldown | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Dumbbell shoulder press | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Leg curl | 4 × 12 | RPE 7.5 | 01:15 |
|---|
| Rower interval · 250 m per interval | 10 × 1 | RPE 8.5 | 01:30 |
|---|
CIRCUIT B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-up · Reps per leg | 4 × 15 | RPE 8 | 00:30 |
|---|
| Dumbbell thruster · Circuit, move straight on | 4 × 15 | RPE 8 | 00:30 |
|---|
| One-arm dumbbell row · Reps per side | 4 × 15 | RPE 8 | 00:30 |
|---|
| Pallof press · Reps per side | 4 × 15 | RPE 8 | 00:30 |
|---|
| Bike sprint · 30 s hard per interval | 10 × 1 | RPE 8.5 | 01:30 |
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Week 6
STRENGTH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet squat | 2 × 10 | RPE 6 | 01:15 |
|---|
| Dumbbell bench press | 2 × 10 | RPE 6 | 01:15 |
|---|
| Seated cable row | 2 × 10 | RPE 6 | 01:15 |
|---|
| Dumbbell Romanian deadlift | 2 × 10 | RPE 6 | 01:15 |
|---|
| Bike sprint · 30 s hard per interval | 5 × 1 | RPE 6 | 01:30 |
|---|
CIRCUIT A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell swing · Circuit, move straight on | 2 × 12 | RPE 6 | 00:30 |
|---|
| Push-up · Circuit, move straight on | 2 × 12 | RPE 6 | 00:30 |
|---|
| Walking lunge · Steps per leg | 2 × 12 | RPE 6 | 00:30 |
|---|
| Inverted row · Circuit, move straight on | 2 × 12 | RPE 6 | 00:30 |
|---|
| Dead bug · Reps per side | 2 × 12 | RPE 6 | 00:30 |
|---|
STRENGTH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg press | 2 × 10 | RPE 6 | 01:15 |
|---|
| Lat pulldown | 2 × 10 | RPE 6 | 01:15 |
|---|
| Dumbbell shoulder press | 2 × 10 | RPE 6 | 01:15 |
|---|
| Leg curl | 2 × 10 | RPE 6 | 01:15 |
|---|
| Rower interval · 250 m per interval | 5 × 1 | RPE 6 | 01:30 |
|---|
CIRCUIT B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Step-up · Reps per leg | 2 × 12 | RPE 6 | 00:30 |
|---|
| Dumbbell thruster · Circuit, move straight on | 2 × 12 | RPE 6 | 00:30 |
|---|
| One-arm dumbbell row · Reps per side | 2 × 12 | RPE 6 | 00:30 |
|---|
| Pallof press · Reps per side | 2 × 12 | RPE 6 | 00:30 |
|---|
| Bike sprint · 30 s hard per interval | 5 × 1 | RPE 6 | 01:30 |
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