Fat Loss Accelerator
Compound supersets to maximise calorie burn
Days per week
3
Duration
4 or 8 weeks
Rep range
8-15 repetitions per set
Working sets
3 working sets per exercise
Overview
Who is this for
- • Those with a fat loss goal who want to keep training with weights
- • Lifters who enjoy higher-rep work with shorter rest periods
- • Anyone wanting to improve cardiovascular fitness alongside strength
Not ideal for
- • Those focused purely on strength or powerlifting-style training
- • Lifters who dislike higher rep ranges or conditioning finishers
Training style
Sessions pair opposing movement patterns - squats with presses, deadlifts with rows - to keep your heart rate elevated throughout. Higher rep ranges with moderate loads create sustained energy expenditure. Each session ends with a conditioning finisher: farmer carries or battle ropes.
Progressive overload
Compound lifts increase by 1-2.5 kg per week. The emphasis is on sustained effort and short rest periods rather than chasing weight. The 5% planned overload keeps the stimulus progressing without compromising session quality.
Recovery and deloads
Every fourth week reduces all working weights to 70% of the phase base. Volume stays the same but the lighter load allows full recovery.
Equipment
Barbell, dumbbells, cable machine, pull-up bar, battle ropes and farmer carry handles
Location: Commercial gym
Weekly volume
Legs lead at 12 sets per week across front squats, lunges and step-ups. Chest and back each receive 9 sets. Arms get 6 sets and shoulders 6 sets. The spread ensures no muscle group is neglected during the fat loss phase.
Session breakdown
Full Body A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Front squat | 3 x 12 | +2.5 kg/week |
| Incline dumbbell press | 3 x 12 | +1 kg/week |
| Pull-up | 3 x 8 | Bodyweight |
| Dumbbell walking lunge | 3 x 12 | +1 kg/week |
| Dumbbell lateral raise | 3 x 15 | +1 kg/week |
| Farmer carry | 3 x 30s | +2 kg/week |
Full Body B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Romanian deadlift | 3 x 12 | +2.5 kg/week |
| Push press | 3 x 12 | +1.25 kg/week |
| Seated cable row | 3 x 12 | +2.5 kg/week |
| Step-up | 3 x 12 | +1 kg/week |
| Cable chest fly | 3 x 15 | +1.25 kg/week |
| Battle ropes | 3 x 30s | Bodyweight |
What to expect
Weeks 1 to 2
Sessions will feel cardiovascularly demanding. Expect elevated heart rate throughout and significant post-session calorie burn. Muscle soreness will be moderate.
Weeks 3 to 6
Improved cardiovascular conditioning and work capacity. Visible changes in body composition when paired with appropriate nutrition. Strength is maintained or slightly improved.
Weeks 6+
Meaningful fat loss with preserved muscle mass. Improved endurance and recovery between sets. A leaner, more conditioned physique.
Run Fat Loss Accelerator in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.