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Strength & Fat Loss 2 Program

This 13-week strength and fat loss program consists of 4 day workouts per week for the first 4 weeks, focusing on compound lifts like squats, deadlifts, and bench press. The workouts are broken down into days and include exercises, sets, reps, and optional loading percentages. Weeks 5-8 follow the same 4 day split workout structure as weeks 1-4, gradually increasing the weight loads and intensities over the full 13 weeks.

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Rolphul
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205 views49 pages

Strength & Fat Loss 2 Program

This 13-week strength and fat loss program consists of 4 day workouts per week for the first 4 weeks, focusing on compound lifts like squats, deadlifts, and bench press. The workouts are broken down into days and include exercises, sets, reps, and optional loading percentages. Weeks 5-8 follow the same 4 day split workout structure as weeks 1-4, gradually increasing the weight loads and intensities over the full 13 weeks.

Uploaded by

Rolphul
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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13-WEEK STREN

4 DAY PROGRAM W

ENTER MAXES HERE

LBS
KG SQUAT 425
BENCH 315
DEADLIFT 500
EEK STRENGTH & FAT LOSS PROGRAM
PROGRAM W/ OPTIONAL 5TH DAY
LBS
KG
13-WEEK STRE
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS

sq Squat 1 x1

sq Squat 4 x5

dl Deadlifts 3 x8

bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn Bench Press 1 x1

bn D2 Bench Press 4 x5

ohp Overhead Press 3 x8


Seated Row 3 x 12
Skullcrushers 3 x 12
sq Squats 3 x8

dl Deadlifts 1 x1

dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6

sq Low Incline DB Press 3 x 12


Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Pallof Press
Bench Press
3 x 12
4 x8
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Walking Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 01-04

WEEK 02

%1RM RPE LOAD

85% 360 sq Squat


72.5% 310 sq Squat
60% 300 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Incline Bench Press
@8 Pull Ups
@9 Barbell Curl

@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 270 bn Bench Press
73% 230 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 265 sq Squats
85% 425 dl Deadlifts
72.5% 365 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls

50% 215 sq Tempo Squats


@8 sq Glute Hip Thrusts

62.5%
@8
195 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
WEEK 03

SETS X REPS %1RM RPE LOAD

1 x1 87% 370 sq

4 x5 75.0% 320 sq

3 x8 62.5% 315 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

1 x1 87% 275 bn

4 x5 75% 235 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x8 65% 275 sq

1 x1 87% 435 dl

5 x3 75% 375 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x6 52.5% 225 sq

3 x 10 @8 sq

3 x 12
4 x8 65.0%
@8
205 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
SETS X REPS %1RM RPE LOAD

Squat 1 x1 89% 380 s

Squat 4 x5 77.5% 330 s

Deadlifts 3 x8 65% 325 dl

Goblet Squat 3 x 15 @7 b

Incline Bench Press 3 x8 @8


Pull Ups 3 x8 @8
Barbell Curl 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 1 x1 89% 280 b

Bench Press 4 x5 77.5% 245 b

Overhead Press 3 x8 @8 o

Seated Row 3 x 12 @8
Skullcrushers 3 x 12 @9
Squats 3 x8 67.5% 285 s

Deadlifts 1 x1 89% 445 dl

Deadlifts 5 x3 77.5% 390 dl

DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x6 55% 235 s

Glute Hip Thrusts 3 x 10 @8 s

Pallof Press 3 x 12 @8
Bench Press 4 x8 67.5% 215 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Walking Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Dips 3 x 15 @7
Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
WEEK 04

SETS X REPS %1RM RPE

Squat 1 x1 91%
Squat 5 x3 80%
Deadlifts 3 x8 67.5%

D1 Goblet Squat 3 x 15 @7
Incline Bench Press 3 x8 @8
Pull Ups 3 x8 @8
Barbell Curl 3 x 12 @9

Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 1 x1 91%

D2 Bench Press 4 x5 80%


Overhead Press 3 x8 @8
Seated Row 3 x 12 @8
Skullcrushers 3 x 12 @9
Squats 3 x8 70%
Deadlifts 1 x1 91%
Deadlifts 5 x3 80%

D3 DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7

Tempo Squats 4 x6 57.5%


Glute Hip Thrusts 3 x 10 @8

D4 Pallof Press
Bench Press
3 x 12
4 x8 70%
@8

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9

Walking Lunges 3 x 12 @7

D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
LOAD

385
340
340

285
250
300
455
400

245

220
13-WEEK STRE
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS

sq Squat 1 x1

sq Squat 5 x3

dl Deadlifts 3 x8

bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn Bench Press 1 x1

bn D2 Bench Press 5 x3

ohp Overhead Press 3 x8


Seated Row 3 x 12
Skullcrushers 3 x 12
sq Squats 3 x 10

dl Deadlifts 1 x1

dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6

sq Low Incline DB Press 3 x 12


Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Pallof Press
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Walking Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 05-08

WEEK 06 - Mini Peak

%1RM RPE LOAD

93% 395 sq Squat


82.5% 350 sq Squat
70% 350 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Incline Bench Press
@8 Pull Ups
@9 Barbell Curl

@8 sq Front Squat
@7 sq Bulgarian Split Squats
93% 295 bn Bench Press
82.5% 260 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 265 sq Squats
93% 465 dl Deadlifts
82.5% 415 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls

60% 255 sq Tempo Squats


@8 sq Glute Hip Thrusts

62.5%
@8
195 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
WEEK 07

SETS X REPS %1RM RPE LOAD

1 x1 95% 405 sq

3 x3 85% 360 sq

3 x 10 62.5% 315 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

1 x1 95% 300 bn

3 x3 85% 270 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x 10 65% 275 sq

1 x1 95% 475 dl

3 x3 85% 425 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x8 55.0% 235 sq

3 x 10 @8 sq

3 x 12
4 x 10 65%
@8
205 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
SETS X REPS %1RM RPE LOAD

Squat 2 x1 82.5% 350 s

Squat 4 x5 70% 300 s

Deadlifts 3 x 10 57.5% 290 dl

Goblet Squat 3 x 15 @7 b

Close Grip Bench Press 3 x8 @8


Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 2 x1 82.5% 260 b

Bench Press 4 x5 70% 220 b

Seated DB Press 3 x8 @8 o

Bent Over Row 3 x 12 @8


French Press 3 x 12 @9
Squats 3 x 10 57.5% 245 s

Deadlifts 2 x1 82.5% 415 dl

Deadlifts 4 x5 70% 350 dl

DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x8 57.5% 245 s

Glute Hip Thrusts 3 x 10 @8 s

Back Extension 3 x 12 @6
Bench Press 4 x 10 57.5% 180 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Reverse Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 08

SETS X REPS %1RM RPE

Squat 2 x1 85%
Squat 4 x5 72.5%
Deadlifts 3 x 10 60%

D1 Goblet Squat 3 x 15 @7
Close Grip Bench Press 3 x8 @8
Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 2 x1 85%

D2 Bench Press 4 x5 72.5%


Seated DB Press 3 x8 @8
Bent Over Row 3 x 12 @8
French Press 3 x 12 @9
Squats 3 x 10 60%
Deadlifts 2 x1 85%
Deadlifts 4 x5 72.5%

D3 DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7

Tempo Squats 4 x8 60%


Glute Hip Thrusts 3 x 10 @8

D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
@6

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9

Reverse Lunges 3 x 12 @7

D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
LOAD

360
310
300

270
230
255
425
365

255

190
13-WEEK STRE
WEEKS 09-12

WEEK 09

MOVEMENT SETS X REPS

sq Squat 2 x1

sq Squat 4 x5

dl Deadlifts 5 x3

bn D1 Goblet Squat 3 x 15
Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn Bench Press 2 x1

bn D2 Bench Press 4 x5

ohp Seated DB Press 3 x8


Bent Over Row 3 x 12
French Press 3 x 12
sq Squats 3 x 10

dl Deadlifts 2 x1

dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Chin Ups 4 x6

sq High Incline DB Press 3 x 12


Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Reverse Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 09-12

WEEK 10

%1RM RPE LOAD

85% 360 sq Squat


72.5% 310 sq Squat
60% 300 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Close Grip Bench Press
@8 Chin Ups
@9 Seated DB Curls

@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 270 bn Bench Press
72.5% 230 bn D2 Bench Press
@8 ohp Seated DB Press
@8 Bent Over Row
@9 French Press
60% 255 sq Squats
85% 425 dl Deadlifts
72.5% 365 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Chin Ups
@8 sq High Incline DB Press
@7 Face Pulls

60% 255 sq Tempo Squats


@8 sq Glute Hip Thrusts

60%
@6
190 bn
D4 Back Extension
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Reverse Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Push Ups
@8 Bonus Lateral Raises
@8 Incline DB Curls
WEEK 11

SETS X REPS %1RM RPE LOAD

2 x1 89% 380 sq

5 x3 77.5% 330 sq

3 x 10 62.5% 315 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

2 x1 89% 280 bn

5 x3 77.5% 245 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x 10 65% 275 sq

2 x1 89% 445 dl

5 x3 77.5% 390 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x6 65% 275 sq

3 x 10 @8 sq

3 x 12
4 x 10 65%
@6
205 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
SETS X REPS %1RM RPE LOAD

Squat 1 x1 91% 385 s

Squat 5 x3 80% 340 s

Deadlifts 3 x 10 65% 325 dl

Goblet Squat 3 x 15 @7 b

Close Grip Bench Press 3 x8 @8


Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 1 x1 91% 285 b

Bench Press 5 x3 80% 250 b

Seated DB Press 3 x8 @8 o

Bent Over Row 3 x 12 @8


French Press 3 x 12 @9
Squats 3 x 10 67.5% 285 s

Deadlifts 1 x1 91% 455 dl

Deadlifts 5 x3 80% 400 dl

DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x6 67.5% 285 s

Glute Hip Thrusts 3 x 10 @8 s

Back Extension 3 x 12 @6
Bench Press 4 x 10 67.5% 215 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Reverse Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 12

SETS X REPS %1RM RPE

Squat 1 x1 93%
Squat 4 x5 70%
Deadlifts 3 x 10 60%

D1 Goblet Squat 3 x 15 @7
Close Grip Bench Press 3 x8 @8
Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 1 x1 93%

D2 Bench Press 4 x5 70%


Seated DB Press 3 x8 @8
Bent Over Row 3 x 12 @8
French Press 3 x 12 @9
Squats 3 x 10 60%
Deadlifts 1 x1 93%
Deadlifts 4 x5 70%

D3 DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7

Tempo Squats 4 x6 62.5%


Glute Hip Thrusts 3 x 10 @8

D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
@6

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9

Reverse Lunges 3 x 12 @7

D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
LOAD

395
300
300

295
220
255
465
350

265

190
13-WEEK STRE
WEEKS 13

WEEK 13

MOVEMENT SETS X REPS

sq Squat 4 x5

dl Deadlifts 3 x 10
Goblet Squat 3 x 15
D1 Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12


Bench Press 4 x5
bn

ohp
D2 Seated DB Press 3 x8
Bent Over Row 3 x 12
French Press 3 x 12

sq Squats 3 x 10

D3
sq Deadlifts 4 x5
DB Romanian Deadlift 3 x 12
D3 Chin Ups 4 x6

sq High Incline DB Press 3 x 12


Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Reverse Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 13

%1RM RPE LOAD

72.5% 310 sq

62.5% 315 dl

@7 bn

@8
@8
@9

@8 sq

@7 sq

72.5% 230 bn

@8 ohp

@8
@9

62.5% 265 sq
72.5% 310 dl

@7
@8
@8 sq

@7

65% 275 sq

@8 sq

@6
62.5% 195 bn

@7

@9 sq

@7 sq

@7 sq

@7
@8
@8

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