beginner fat loss workout image

Beginner Fat Loss Workout

The German Body Comp system is a fat loss workout invented by world-renowned strength coach Charles Poliquin. I learnt the system many years ago and have used it to great effect on countless personal training clients who are looking to get in shape quickly. Over the years I have tweaked the formula slightly to suit my own client base, but have always kept the basic principles the same.

The system works very well with beginners for a number of reasons, as listed below.

  1. The volume is perfect for beginners. You train three times a week on this beginner protocol, which I find is enough volume for the novice or those who have had a long lay off from training. I will normally increase the total amount of training sessions to four times per week after this phase.
  2. If you have never used weights before and are not really adept with strength training, then this protocol is perfect for you, as you repeat the same exercises three times per week, meaning that you learn the correct movement patterns quicker than if you were to do a split body part routine and only train each body part once per week.
  3. Each session last approximately 45 minutes. Hopefully you’ll be able to find enough time to complete three training sessions.
  4. It is very easy to progress the workout as you become better trained and lose weight. You can add in extra sets and bring down rest periods to create a more exercise dense workout, which will yield better results.
  5. The workout is ideal for ironing out any structural imbalances you may have within the body. This means if you naturally are stronger on one side, this program will alter that, which in turn will help you lift more and stay injury free.

* Always consult a fitness professional or doctor prior to beginning on any exercise regime.

The program

  • A1 DB Split Squat 3 x 15-20
  • A2 Cable Single Arm Row 3 x 15-20
  • B1 Lying Hamstring Curl Toes Pointed In and Plantar Flexed 3 x 8-10
  • B2 Flat DB Press Semi Supinated Grip 3 x 15-20
  • C1 Single Leg Glute Bridge 3 x 15-20
  • C2 DB Incline Prone Row Semi Supinated Grip 3 x 15-20

Exercise Demonstrations

A1 DB Split Squat

A2 Cable Single Arm Row

B1 Lying Hamstring Curl

B2 Flat DB Press

C1 Single Leg Glute Bridge

C2 DB Incline Prone Row

Some key points

  1. Rest 60-120 seconds between each set dependant upon your level.
  2. Complete all supersets before moving on to the next pairing, eg A1 rest 60-120s, A2 rest 60-120s then repeat this three times, then onto B1 rest 60-120s, B2 rest 60-120s then repeat this three times etc.
  3. I never give tempo to beginners. Clients are informed to concentrate on smooth controlled movements going through full range of motion (ROM).
  4. Clients will normally present with an element of internal rotation of the humerus, hence a 2:1 ratio of pulling/pushing movements for the torso.
  5. Reps are lower for the hamstring curl in comparison to the rest of the program as the hamstrings respond better to lower reps when trained as a knee flexor.
  6. Concentrate on feeling the muscles in question for each exercise. It is very important to get the mind muscle connection from the onset.


This workout is ideal for those that are new to weight training and want to drop body fat in the quickest and most effective manner. It is also a system for those that have had a long time away from weight training and may have structural imbalances and strength discrepancies within their body.

For best results complete the workout three times per week for 2-3 weeks alongside a sensible fat loss orientated nutrition plan. For extra support, consider my personal training in Liverpool Street.

Book your FREE Coaching Call

I hope you found this article useful. If you would like additional support, book in for a complimentary 30 minute coaching call using the form below. I can help you with any exercise, nutrition or weight loss issues you are currently facing.


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London E1 7LB

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