intermediate fat loss workout image

Intermediate Fat Loss Training Program

Last month I posted a beginner program for you guys to follow. Hopefully you’ve stuck to the program and managed to get some great results! In this article I want to give you something a little more advanced, that’s going to test you and ensure that you keep progressing towards your targets.

This program is a fantastic progression for those looking to drop body fat, but if you haven’t yet completed the beginner workout, please do so! Slowly slowly catchy monkey!

In the beginner program, we focused on super-setting 2 exercises together, using a total of 6 exercises and 18 sets. If you followed the program correctly you should have been able to decrease your rest time between these super sets. Now, with your fitness levels improved, we’re going to take it a step further using 9 exercises and 29 sets in total, meaning we are getting a lot more volume to the program.

Here’s the program…

  • A1 Romanian Deadlift – 4 x 8-10 rest 10
  • A2 Incline DB Press – 4 x 8-10 rest 90
  • B1 Lying Hamstring Curl – Toes Out – 3 x 6-8 rest 10
  • B2 Bent Over BB Row – 3 x 8-10 rest 10
  • B3 DB Forward Lunge – 3 x 8-10 e/s rest 90
  • C1 Seated DB Curl – 3 x 10-12 rest 10
  • C2 Flat DB Triceps Extensions – 3 x 10-12 rest 10
  • C3 Seated DB Lateral Raise – 3 x 12-15 rest 10
  • C4 Prone Lower Trap Raise – 3 x 12-15 rest 60

Program Guidelines

  1. Stick to the rest periods. 10s rest between sets gives you enough time to go from one exercise to the other. Do not stop for water, to chat, change the track on your iPod etc, this can be done during the longer rest periods (except the chatting!).
  2. Push yourself. Be honest, at the end of each session ask could I have lifted a little more or pushed a little harder? On a scale of 1-10 how hard was that workout? Anything below a 7 and you need to step it up.
  3. The progression on this workout comes from the increased weights you will use each week. If you do exactly the same as last time then the benefits will be minimised.
  4. Tempo on all exercises should be controlled, you need to be able to feel the relevant muscles working, if you can’t then decrease the weight a little and use proper form.

Exercise Demonstrations

A1 Romanian Deadlift

A2 Incline DB Press

B1 Lying Hamstring Curl (Toes Out)

B2 Bent Over BB Row

B3 DB Forward Lunge

C1 Seated DB Curl

C2 Flat Tricep Extensions

C3 Seated DB Lateral Raise

C4 Prone Lower Trap Raise


This workout is perfect for those that have completed the beginner phase and are ready to continue with their fat loss.

For best results, perform this routine 3 times per week. Obviously if you are looking to lose body fat, you must be mindful of your nutrition and ensure you are consuming the correct amount of calories, to find out how any calories you should consume, please read how much should I eat to lose weight?

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.


Body Solutions London
1-3 Cobb Street,
London E1 7LB

Tel: 07976 378787
Contact Form



Subscribe to my email newsletter and download The Fat Loss Cook Book.

Privacy Policy
Copyright © 2014-2021 Body Solutions London