October 17th, 2018
6-week program

Intro to Weightlifting: Strength and Fat Loss Program Weeks 5-6

Alrighty then! We’re going finish this 6-week program strong and take your strength and fat loss to new levels. As with weeks 1-4, we’re going to continuously progress the exercises and the workload. This means, adding variations to the exercises you know and increasing the weight when necessary to challenge your body and force your body to adapt.

See why weightlifting is more important than cardio for fat loss

Here is weeks 5 and 6 of our awesome strength and fat loss program!

Monday Wednesday Friday
Week 1 Upper Body Lower Body Upper Body
Week 2 Lower Body Upper Body Lower Body


Upper Body Day Weeks 5-6

Warm Up

Here’s an awesome warm-up from GREATIST

Supinated Lat Pulldown (palms facing your body) or Supinated Assisted Pull Up (aka chin up)

4 x 10

Dumbbell Thrusters (squat to shoulder press)

4 x 10

Single Arm Cable Row From a Lunge Position

4 x 10 each arm
Pro tip: Keep your back knee slightly off the ground.

Incline Alternating Dumbbell Press

4 x 10


Spin bike tabata intervals


Lower Body Day Weeks 5-6

Warm Up

Barbell Back Squat (increase weight 5-10% from weeks 3-4)

4 sets = 12, 10, 8, 6 reps (increasing weight each set)

One-arm Kettlebell Swings

4 x 15 each arm

Single Leg Deadlifts with Barbell

4 x 10 each leg

Curtsy Lunges

4 x 10 each leg

A video posted by Tanya (@tanyarachanfitness) on


This is a variation of the finisher from the first 4 weeks of the program. This is a descending ladder superset of kettle bell swings, goblet squats and pushups. First, perform 10 swings. On your last swing go directly into 10 goblet squats with the same kettlebell. After you finish the goblet squats, perform 5 push ups. If you’re too tired to complete the push ups, hold a push-up position plank for 20 seconds instead. Take 30 seconds rest and drop to 9 reps of each.

10 Swings
10 Goblet Squats
5 Push-ups
30 seconds rest

9 Swings
9 Goblet Squats
5 Push-ups
30 seconds rest

8 Swings
8 Goblet Squats
5 Push-ups
30 seconds rest

Continue descent until you hit 1 rep of each!

Let us know how the 6-week program goes! We’re excited to hear about your progress. As always, if you have any questions feel free to contact us.

Click here for weeks 1-2
Click here for weeks 3-4

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