Fat Loss Workouts | The Ultimate Guide!


Fat Loss Workouts

Are you curious about the best fat loss workouts?

Do you wonder how to structure your workouts for maximum fat loss?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the best fat loss workouts to take your physique to the next level!

Introduction

  • Part 2: German Body Composition
  • Part 3: Tri-Sets
  • Part 4: Giant Sets
  • Part 5: Density Training

The most important thing for losing body fat is your diet.

If you want to lose body fat as quickly as possible, then you need to be in a calorie deficit – it’s as simple as that. However, your training program also has a HUGE impact on how quickly you lose body fat.

So what are the best fat loss workouts?

The best fat loss training programs include German Body Composition, tri-sets, giant sets and escalating density training. All of these training routines produce an enormous amount of lactic acid in your muscles, which elevates growth hormone, increases your total energy expenditure and helps you burn pounds of body fat.

Now let’s start by taking a look at the original fat loss workout: German Body composition!

Part 1: German Body Composition

German Body Composition is one of the greatest fat loss workouts ever invented. It was developed by the strength coach Charles Poliquin to help his athletes get in shape as quickly as possible.

So what is German Body Composition, and why does it work so well for fat loss?

German Body Composition is a high-volume full body workout designed to help you lose as much body fat as possible.

The primary goal of a German Body Composition workout is to produce as much lactic acid as possible. In other words, you want to get the biggest possible “burn” in your muscles.

Research shows that the more lactic acid you produce in a workout, the more growth hormone your body releases, and the more body fat you lose.

Here is an excellent overview of the program:

The original German Body Composition program features 3 full-body workouts per week. You are going to alternate back and forth between 2 workouts: an “A” workout and a “B” workout.

These workouts will be similar to each other but feature slightly different exercises. This is important to prevent burnout.

During the workouts, you are going to superset exercises for your upper body and lower body. For example, you might perform a set of squats, rest 30 seconds, perform a set of chin ups, rest 30 seconds and then perform another set of squats.

Performing your sets in this manner forces your body to pump blood literally all over your body to fuel your muscles. This allows you to produce an enormous amount of lactic acid and stimulate a huge amount of muscle tissue in a very short period of time.

Here is a basic template for these workouts:

Routine A

  • Exercise A1: Quadriceps exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise A2: Upper back exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise B1: Chest / shoulder exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise B2: Hamstrings exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds 
  • Exercise C1: Quadriceps exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise C2: Upper back exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds

Routine B

  • Exercise A1: Chest exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise A2: Hamstrings exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise B1: Quadriceps exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise B2: Upper back exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise C1: Chest / shoulder exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds
  • Exercise C2: Hamstrings exercise, 3-4 sets of 10-15 reps, rest 30-60 seconds

This type of workout only takes about 45 minutes to complete. However, you will feel completely exhausted at the end!

It’s very important to focus on the big, compound exercises whenever you can. For example, exercises such as squats, deadlifts, chin ups and dumbbell presses are all great choices.

Isolation exercises for your arms, calves etc. are probably not your best bet on this routine. These exercises just don’t produce anywhere near as much lactic acid as the big compound exercises.

If you do choose to perform some isolation exercises, then it is probably best to perform them at the end of your workout after you are already fatigued.

Here is a sample German Body Composition workout program that you may want to try. Check it out:

German Body Composition Sample Routine “A”

  • Exercise A1: Back squat (medium stance / heels flat), 3 sets of 12-15 reps, 30 seconds rest
  • Exercise A2: Lat pulldown (medium / supinated grip),3 sets of 12-15 reps, 30 seconds rest
  • Exercise B1: 30 degree incline DB press,3 sets of 12-15 reps, 30 seconds rest
  • Exercise B2: 45 degree back extension (eccentric emphasis w/ dumbbells), 3 sets of 12-15 reps, 30 seconds rest
  • Exercise C1: Walking / alternating DB lunges,3 sets of 12-15 reps, 30 seconds rest
  • Exercise C2: Seated cable row (rope handle),3 sets of 12-15 reps, 30 seconds rest
  • Exercise D1: Lying ez-bar extension (to forehead),3 sets of 12-15 reps, 30 seconds rest
  • Exercise D2: Preacher ez-bar curl (wide / supinated grip),3 sets of 12-15 reps, 30 seconds rest

German Body Composition Sample Routine “B”

  • Exercise A1: V-bar dips (forward leaning torso),3 sets of 12-15 reps, 30 seconds rest
  • Exercise A2: Romanian deadlift,3 sets of 12-15 reps, 30 seconds rest
  • Exercise B1: Leg press,3 sets of 12-15 reps, 30 seconds rest
  • Exercise B2: Bilateral hammer strength pulldown (supinated grip),3 sets of 12-15 reps, 30 seconds rest
  • Exercise C1: 60 degree incline DB press,3 sets of 12-15 reps, 30 seconds rest
  • Exercise C2: Bilateral lying leg curl (feet dorsiflexed / pointing straight),3 sets of 12-15 reps, 30 seconds rest
  • Exercise D1: Seated calf raise, 3 sets of 12-15 reps, 30 seconds rest
  • Exercise D2: Seated Poliquin lateral raise,3 sets of 12-15 reps, 30 seconds rest

This program would be performed three days per week.

You would simply alternate back and forth between the “A” workout and the “B” workout on your scheduled workout days. For example:

Week 1

  • Monday: Workout “A”
  • Wednesday: Workout “B”
  • Friday: Workout “A”

Week 2

  • Monday: Workout “B”
  • Wednesday: Workout “A”
  • Friday: Workout “B”

If you are a beginner or intermediate level trainee, then the German Body Composition program is one of the absolute best ways to train for fat loss.

If you are a more advanced trainee, then you may find it difficult to recover from 3 full body workouts per week. In that case, I recommend you try out one of the tri-set, giant set or escalating density workouts covered in the rest of this article.

I think you will find them very challenging but extremely effective.

Part 3: Tri-Sets

Tri-sets are easily one of my favourite training methods to use with my online coaching clients who want to lose body fat.

The idea is simple: you are going to perform 3 different exercises back-to-back for the same body part with only 10 seconds rest between sets.

For example here is what a quadriceps tri-set might look like:

  • Quadriceps exercise #1 x 10-20 reps, rest 10 seconds
  • Quadriceps exercise #2 x 10-20 reps, rest 10 seconds
  • Quadriceps exercise #3 x 10-20 reps, rest 2-3 minutes, repeat!

With a tri-set, you are stacking together three different exercises for the same body part. Before your muscles have even recovered you are onto the next exercise!

This is a tremendous way to increase the amount of time under tension of your sets and to force your muscles to produce more lactic acid.

Just think about it: a normal set might take 20-40 seconds to complete. If you string together three of these sets in a row with a tri-set, then your quads have to work for 1-2 minutes straight! 

There are a number of different ways that you can organize a tri-set for fat loss.

One of the simplest ways is to keep your reps in the 10-20 range on each exercise in your tri-set. This approach works particularly well for the muscle groups with a greater percentage of slow-twitch muscle fibers such as the quadriceps, deltoids and upper back.

Here is a higher-rep quadriceps tri-set routine that Nick Mitchell has used with his clients. Check it out:

Nick Mitchell Quadriceps Tri-Set Routine

  • A1: Bilateral machine leg extension, 3-5 x 20, 2/0/X/0, 10 seconds rest
  • A2: Walking alternating DB lunge, 3-5 x 10, 2/0/X/0, 10 seconds rest
  • A3: Leg press, 3-5 x 10, 2/0/X/0, 180 seconds rest

Of course you may want to perform a few rounds of a hamstrings tri-set after the quadriceps work for a more complete leg workout.

No, you don’t have to push yourself that hard during your sets to get results. I recommend you push yourself to 1-2 reps shy of failure on each of your sets.

This means your last rep is a grinder and you maybe have one more rep left in the tank when you end your set.

Pushing your sets closer to failure is generally a good idea when you train with really high repetitions. These sets aren’t as hard on your central nervous system in the first place so it’s OK if you dig deep and grind out your last few reps.

This will obviously go a long ways in terms of maximizing the amount of lactic acid you can produce in your workout. 

Here is another higher-rep tri-set routine you can use to quickly drop body fat. This one focuses on the upper back and shoulders. Check it out:

Back / Shoulder Tri-set Routine

  • A1: Wide / overhand grip lat pulldowns, 3 x 12-15, 3/0/X/0, 10 seconds rest
  • A2: Seated cable row (v-handle), 3 x 12-15, 2/0/X/1, 10 seconds rest
  • A3: Nautilus pullover machine, 3 x 12-15, 3/0/X/0, 180 seconds rest
  • B1: Band pull-apart, 3 x 12-15, 2/0/1/1, 10 seconds rest
  • B2: Seated DB overhead press, 3 x 12-15, 2/0/X/0, 10 seconds rest
  • B3: Seated DB partial lateral raises, 3 x 20-30, 1/0/1/0, 180 seconds rest

There are a huge number of ways you can design a tri-set workout for fat loss.

Using higher rep ranges on all of your sets is certainly one effective method. However, it is not the only way.

Another incredibly effective method invented and popularized by Charles Poliquin is the 6/12/25 method.

The 6/12/25 method is a very specific type of tri-set. You are going to perform 6 reps on your first exercise, 12 reps on your second exercise, and 25 reps on your third exercise. For example:

The 6/12/25 Method

  • Exercise #1: 6 reps, rest 10 seconds
  • Exercise #2: 12 reps, rest 10 seconds
  • Exercise #3: 25 reps, rest 180 seconds, repeat! 

The varying rep ranges produce a powerful training effect.

The first exercise is used to stimulate the fast-twitch muscle fibers and to help stimulate maximal strength gains. On the other hand, the second and third exercises in the circuit are used to help thrash as many muscle fibers as possible and to produce an overwhelming amount of lactic acid.

This of course tricks your body into releasing an avalanche of growth hormone which will lean you out faster than you can say “Dorian Yates.”

The 6/12/25 method is so demanding that you probably shouldn’t train more than 2-3 body parts per workout.

Here is a complete push / pull / legs routine using the 6/12/25 method that you may want to try. Check it out:

6/12/25 “Push” Workout

  • A1: V-bar dips (forward leaning torso), 3-4 x 6, 4/0/X/0, 10 seconds rest
  • A2: 30 degree incline DB press, 3-4 x 12, 3/0/X/0, 10 seconds rest
  • A3: Standing cable crossover, 3-4 x 25, 2/0/X/0, 180 seconds rest
  • B1: Seated DB overhead press, 3-4 x 6, 4/0/X/0, 10 seconds rest
  • B2: Seated Poliquin DB lateral raise**, 3-4 x 12, 3/0/X/0, 10 seconds rest
  • B3: Rear delt pec dec machine, 3-4 x 25, 2/0/X/0, 180 seconds rest
  • C1: Decline ez-bar extension (to forehead), 3-4 x 6, 4/0/X/0, 10 seconds rest
  • C2: V-bar cable pushdown, 3-4 x 12, 3/0/X/0, 10 seconds rest
  • C3: Flat rolling DB extension, 3-4 x 25, 2/0/X/0, 180 seconds rest

**Bend your elbows to 90 degrees during the lifting phase and straighten your arms out all the way on the lowering phase.

6/12/25 Legs Workout

  • A1: Front squat (medium stance / heels flat), 3-4 x 6, 4/0/X/0, 10 seconds rest
  • A2: Machine hack squat, 3-4 x 12, 3/0/X/0, 10 seconds rest
  • A3: Leg extension, 3-4 x 25, 2/0/X/0, 180 seconds rest
  • B1: Bilateral seated leg curl (feet plantar flexed / pointing straight), 3-4 x 6, 4/0/X/0, 10 seconds rest
  • B2: Machine hack squat, 3-4 x 12, 3/0/X/0, 10 seconds rest
  • B3: Bilateral machine leg extension, 3-4 x 25, 2/0/X/0, 180 seconds rest

6/12/25 “Pull” Workout

  • A1: Wide / overhand grip pull ups, 3-4 x 6, 4/0/X/0, 10 seconds rest
  • A2: Barbell bent over row, 3-4 x 12, 3/0/X/0, 10 seconds rest
  • A3: 30 degree incline chest supported DB row, 3-4 x 25, 2/0/X/0, 180 seconds rest
  • B1: 45 degree incline DB curl (supinating grip), 3-4 x 6, 4/0/X/0, 10 seconds rest
  • B2: Machine preacher curl (supinated grip), 3-4 x 12, 3/0/X/0, 10 seconds rest
  • B3: Standing ez-bar curl (wide / pronated grip), 3-4 x 25, 2/0/X/0, 180 seconds rest

The 6/12/25 method is an extremely effective all-around training method. It tends to work for a very large percentage of the training population.

The biggest exception to this rule is trainees with a large percentage of fast-twitch muscle fibers.

If you are a fast-twitch machine who thrives on lower-rep sets then the 6/12/25 method may not work for you at all. Instead, I recommend you give the following tri-set method a shot: 

Devil’s Tri-sets

The idea is simple: you are going to perform exactly 6 reps on each exercise in the tri-set. For example:

  • Exercise #1: 6 reps, rest 10 seconds
  • Exercise #2: 6 reps, rest 10 seconds
  • Exercise #3: 6 reps, rest 2-3 minutes

Every exercise is designed to target the fast-twitch muscle fibers. If you were blessed with a large percentage of fast-twitch muscle fibers, then you were made for devil’s tri-sets!

Despite the relatively lower rep ranges this training method will still work excellent for fat loss. The total time under tension of the set will be appreciable as you are stringing together three separate exercises.

This is especially true if you use slower eccentric tempos on your sets.

Here is a sample Devil’s Tri-set arm workout that you may want to try. Check it out:

Devil’s Tri-set Arm Workout

  • A1: Standing cable pushdown (straight bar / supinated grip),  3-5 x 6, 3/0/X/0, 10 seconds rest
  • A2: Lying DB extension, 3-5 x 6, 3/0/X/0, 10 seconds rest
  • A3: 30 degree incline bench press (shoulder-width grip), 3-5 x 6, 3/0/X/0, 10 seconds rest
  • B1: Preacher ez-bar curl (narrow / supinated grip), 3-5 x 6, 3/0/X/0, 10 seconds rest
  • B2: Preacher DB curl (supinated grip), 3-5 x 6, 3/0/X/0, 10 seconds rest
  • B3: Preacher ez-bar curl (wide / supinated grip), 3-5 x 6, 3/0/X/0, 10 seconds rest

Here are the exercise videos: exercise A1, exercise A2, exercise A3, exercise B1, exercise B2, exercise B3.

Don’t worry, you won’t go to hell for using this Devil’s Tri-sets arm workout.

As long as the pope doesn’t make it a sin to have six-pack abs or a pair of sleeve-busting arms, you should be good to go!

Part 4: Giant Sets

Giant sets are probably the most extreme fat loss protocol ever invented.

You have to be a little bit crazy to attempt this training method.

The idea is simple: you are going to perform a circuit of at least 4 different exercises for the same body part with only 10 seconds rest in between exercises. For example:

The Giant Sets Training Protocol

  • Step #1: Perform exercise 1, rest 10 seconds
  • Step #2: Perform exercise 2, rest 10 seconds
  • Step #3: Perform exercise 3, rest 10 seconds
  • Step #4: Perform exercise 4, rest 2-4 minutes, repeat!

Giant sets are the secret weapon of IFBB professional bodybuilder Milos “The Mind” Sarcev.

Milos used giant sets extensively during his own bodybuilding career to build his world-class physique.

Nowadays he uses them to help his bodybuilding clients get into shape unbelievably quickly.

Milos often has his clients perform their giant sets with 10 different exercises for a single body part! This produces a crushing amount of lactic acid and is guaranteed to produce a skin-splitting pump.

If you are new to giant sets then I recommend you stick with circuits featuring only four exercises per body part.

Here is a sample arm workout that you may want to try:

Arm Giant Set Workout

  • A1: Preacher ez-bar curl (narrow / pronated grip), 3 x 10-12, 2/0/X/0, 10 seconds rest
  • A2: Seated DB zottman curl, 3 x 10-12, 2/0/X/0, 10 seconds rest
  • A3: 45 degree incline DB curl (supinating grip), 3 x 10-12, 2/0/X/0, 10 seconds rest
  • A4: Standing bilateral cable curl (pronated grip), 3 x 10-12, 2/0/X/0, 10 seconds rest
  • B1: V-bar dips (upright torso), 3 x 10-12, 2/0/X/0, 10 seconds rest
  • B2: Rope cable overhead extension, 3 x 10-12, 2/0/X/0, 10 seconds rest
  • B3: Decline DB extension, 3 x 10-12, 2/0/X/0, 10 seconds rest
  • B4: Seated ez-bar french press, 3 x 10-12, 2/0/X/0, 10 seconds rest

This workout uses a wide variety of exercises to train both your elbow flexors and your triceps.

I say “elbow flexors” rather than just “biceps” because this workout trains all of the muscles that flex the elbow:

  • Muscle #1: The biceps brachii
  • Muscle #2: The brachialis
  • Muscle #3: The brachioradialis
  • Muscle #4: The pronator teres

If you want to maximize the development of your upper arm then it is important to train all of these muscles, not just the biceps brachii.

Here is a sample lower body giant set workout that you may want to try. Check it out:

Lower Body Giant Sets Workout

  • A1: Front squat (medium stance / heels flat), 3 x 6, 4/0/X/0, 10 seconds rest
  • A2: Back squat (medium stance / heels flat), 3 x 12-15, 2/0/X/0, 10 seconds rest
  • A3: Walking DB lunge, 3 x 12-15, 2/0/X/0, 10 seconds rest
  • A4: Leg press, 3 x 12-15, 2/0/X/0, 180 seconds rest
  • B1: Bilateral seated leg curl (Poliquin method / feet pointed in), 3 x 6-8, 3/0/X/0, 10 seconds rest
  • B2: DB stiff-legged deadlift, 3 x 12-15, 2/0/X/0, 10 seconds rest
  • B3: Bilateral lying leg curl (Poliquin method / feet pointed out), 3 x 6-8, 3/0/X/0, 10 seconds rest
  • B4: 45 degree back extension (holding DB at chest, 3 x 12-15, 2/0/X/0, 180 seconds rest

Once again this workout uses a wide variety of exercise designed to overload different points in the strength curve.

This is a very important point to remember when designing giant set workouts: you want to pick exercises that overload your muscles in a wide variety of ways. 

Of course someone like Milos Sarcev would never perform a giant set with just 4 exercises per body part.

A typical Milos Sarcev style giant set features at least 10 exercises performed back-to-back! This is an incredible way to train for fat loss.

The time under tension of the set is absolutely enormous which obviously results in an overwhelming amount of lactic acid production and growth hormone release.

Ben Pakulski often trained with these Milos Sarcev style giant sets while preparing for his bodybuilding competitions. Here is a sample chest workout that he has used in the past. Check it out:

Ben Pakulski Giant Sets Chest Workout

  • A1: 30 Incline bench, 3 x 5, 2/0/X/0, 120 seconds rest
  • B1: Cable crossover (cables positioned at floor), 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B2: Flat bench press (wide grip), 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B3: 60 degree Incline DB fly, 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B4: Decline bench press (wide grip), 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B5: Flat machine press, 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B6: Flat DB fly, 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B7: DB pullover, 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B8: 45 degree incline smith press, 3 x 8-12, 2/0/1/0, 10 seconds rest
  • B9: Pec dec machine, 3 x 8-12, 2/0/1/0, 10 seconds rest

Here are the exercise videos:

A1: Incline bench press

B1-B9: Giant set

For this workout, Ben performs a few relatively heavy sets on the incline bench press before proceeding with his giant sets.

This is a creative way to stimulate the fast-twitch muscle fibers before performing the giant sets for the more slow-twitch muscle fibers. 

Now let’s look at a typical giant sets workout for the upper back. Check it out:

Milos Sarcev Giant Sets Back Workout

  • A1: T-bar row, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A2: Rack pull, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A3: HS pulldown (supinated grip), 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A4: Trap bar row, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A5: DB pullover, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A6: Medium / neutral grip pulldown, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A7: Narrow / overhand grip pulldown, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A8: Medium / overhand grip pulldown, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A9: Narrow / semi-supinated grip cable row, 3 x 8-12, 2/0/X/0, 10 seconds rest

Here is the exercise video:

This is a very interesting back workout by Milos Sarcev.

It features a wide variety of exercises designed to build both the “width” and the “thickness” of the upper back.

Virtually every muscle fiber in your lats, teres major, traps, rhomboids and spinal erectors will be destroyed after a few rounds of this giant set!

Finally, let’s look at a typical Milos Sarcev giant sets workout for the quadriceps.

Performing giant sets for the quads is particularly painful as the quads are such a large muscle group. You need to have a very high pain tolerance to even think about performing this routine!

Check it out:

Milos Sarcev Giant Sets Leg Workout

  • A1: Alternating barbell lunge, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A2: Leg extension, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A3: Front squat, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A4: Pendulum squat, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A5: Box squat, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A6: Hack squat, 3 x 8-12, 2/0/X/0, 10 seconds rest
  • A7: Alternating DB lunge, 3 x 8-12, 2/0/X/0, 10 seconds rest

Here is the exercise video:

Giant sets are one of your greatest weapons in the war on fat loss. Just make sure you are not training in a typical commercial gym before attempting these routines.

Most commercial gyms are far too crowded for you to hog 10 different pieces of equipment at the same time!

Part 5: Escalating Density Training

And now for something completely different!

The concept of escalating density training has been around for a very long time. Many bodybuilders in the 1960s and 1970s were using the concept of density training to get in shape for their bodybuilding competitions.

Most traditional routines or training programs have you progress by adding weight to the bar or performing more repetitions.

Escalating density training is completely different: you are going to progress from one workout to the next by increasing the total number of sets that you perform!

This is obviously a good thing in terms of fat loss because the more sets you perform in a workout the more lactic acid you produce.

There are a number of escalating density training protocols that you can use. However, my favourite escalating density training program was invented and popularized by the strength coach Charles Poliquin.

He called it the 30-15-15 program.

Here is the basic escalating density training template:

  • A1 Exercise: Sets of 2 reps, no rest between sets
  • A2 Exercise: Sets of 2 reps, no rest between sets
  • B1 Exercise: Sets of 8 reps, no rest between sets
  • B2 Exercise: Sets of 8 reps, no rest between sets
  • C1 Exercise: Sets of 20 reps, no rest between sets
  • C2 Exercise: Sets of 20 reps, no rest between sets

You are going to train antagonistic body parts together.

For example, you could perform the A1/B1/C1 exercises for your quadriceps and the A2/B2/C2 exercises for your hamstrings.

The “A” exercises are performed for 30 minutes straight while the “B” and “C” exercises are performed for 15 minutes straight. For example:

  • Minutes 0-30: “A” exercises
  • Minutes 31-45: “B” exercises
  • Minutes 46-60: “C” exercises

This workout should take you 60 minutes to complete in total.

It is very important to be conservative with the weights that you use for each exercise.

I recommend you start out with your 8-rep max for the “A” exercises, your 20-rep max for the “B” exercise, and your 40-rep max for the “C” exercises. Remember, you are performing these exercises back to back with no rest. The weights will start to feel heavy faster than you think! 

Every time you repeat the workout your goal is to increase the total number of sets that you can complete in the pre-set time period.

For example, on your first time performing this workout you may only complete 15 sets for each of the “A” exercises. That is perfectly OK.

The next time you perform this workout you would use the exact same weights and try to increase the number of sets you perform.

For example, on your second workout you may be able to perform as many as 18 sets. You want to make sure you are hitting a large number of sets for each exercise before you increase the weights.

Here are some minimum set numbers you should be hitting before you increase the weights:

  • “A” Exercises: At least 25 sets before increasing the weights
  • “B” Exercises: At least 10 sets before increasing the weights
  • “C” Exercises: At least 10 sets before increasing the weights

I hope this all makes sense.

Now let’s take a look at some sample escalating density workouts that you can start using today.

There is no doubt in my mind that this is one of the most effective ways to train for fat loss!

Check it out:

Chest / Biceps Escalating Density Workout

  • A1: 30 degree incline bench press, sets of 2**, 3/0/X/0, no rest
  • A2: Bilateral preacher DB curl (hammer grip), sets of 2**, 3/0/X/0, no rest
  • B1: Flat DB press, sets of 8***, 2/0/1/0, no rest
  • B2: Seated zottman curl, sets of 8***, 2/0/1/0, no rest
  • C1: Pec-dec machine, sets of 20****, 1/0/1/0, no rest
  • C2: Incline cable curl, sets of 20****, 1/0/1/0, no rest

**Perform the “A1/A2” exercises for 30 minutes straight. Perform as many sets of 2 in this time period as possible. I recommend you start out with your 8-rep max.

***Perform the “B1/B2” exercises for 30 minutes straight. Perform as many sets of 8 in this time period as possible. I recommend you start out with your 20-rep max.

****Perform the “C1/C2” exercises for 30 minutes straight. Perform as many sets of 20 in this time period as possible. I recommend you start out with your 40-rep max.

Legs Escalating Density Workout

  • A1: Back squat (medium stance / heels flat), sets of 2**, 3/0/X/0, no rest
  • A2: Bilateral lying leg curl (Poliquin method / feet neutral), sets of 2**, 3/0/X/0, no rest
  • B1: Alternating DB reverse lunge, sets of 8***, 2/0/1/0, no rest
  • B2: Bilateral seated leg curls (feet plantar flexed / pointing in), sets of 8***, 2/0/1/0, no rest
  • C1: Leg extension, sets of 20****, 1/0/1/0, no rest
  • C2: Romanian deadlift, sets of 20****, 1/0/1/0, no rest

**Perform the “A1/A2” exercises for 30 minutes straight. Perform as many sets of 2 in this time period as possible. I recommend you start out with your 8-rep max.

***Perform the “B1/B2” exercises for 30 minutes straight. Perform as many sets of 8 in this time period as possible. I recommend you start out with your 20-rep max.

****Perform the “C1/C2” exercises for 30 minutes straight. Perform as many sets of 20 in this time period as possible. I recommend you start out with your 40-rep max.

Back / Triceps Escalating Density Workout

  • A1: Narrow pronated-grip chin ups, sets of 2**, 3/0/X/0, no rest
  • A2: Decline bench press (shoulder-width grip), sets of 2**, 3/0/X/0, no rest
  • B1: Seated machine row, sets of 8***, 2/0/1/0, no rest
  • B2: Dead stop skull crushers, sets of 8***, 2/0/1/0, no rest
  • C1: Seated cable rope face pulls, sets of 20****, 1/0/1/0, no rest
  • C2: Bilateral standing cable rope pushdowns, sets of 20****, 1/0/1/0, no rest

**Perform the “A1/A2” exercises for 30 minutes straight. Perform as many sets of 2 in this time period as possible. I recommend you start out with your 8-rep max.

***Perform the “B1/B2” exercises for 30 minutes straight. Perform as many sets of 8 in this time period as possible. I recommend you start out with your 20-rep max.

****Perform the “C1/C2” exercises for 30 minutes straight. Perform as many sets of 20 in this time period as possible. I recommend you start out with your 40-rep max.

I want to give you a fair warning about what to expect from the escalating density training program. It is truly unlike anything you have ever tried in the gym. The pump that you get is very mild at first.

For the first few minutes of the workout it won’t feel like you’re accomplishing anything.

But the fatigue slowly builds and builds and builds…

By the time you are 15 minutes into your workout your muscles will feel like they are ready to explode!

To make things even crazier that feeling lasts for the entire duration of the workout. It’s quite difficult to explain this in an article. It is just something that you have to experience first-hand in the gym.

DC Training University | Get Huge With DC Training!

What’s going on!

My name is Dr. Mike Jansen, I’m one of the world’s leading DC Training experts.

I just launched by new online coaching program called DC Training University.

If you want to transform your physique with DC Training, then this program is for you!

Here is everything that’s included in DC Training University:

  • DC Training group coaching with Dr. Mike Jansen
  • 1-on-1 help with setting up your first DC Training program
  • Ongoing help with all of your DC Training questions
  • Access to private Telegram groups with other members

When you sign up, you also get the following 4 ebooks FOR FREE:

You get all this for one incredibly low monthly price!

Talk about an insane value!

In my experience, DC Training is the fastest way to build muscle mass and transform your physique.

Thousands of bodybuilders including IFBB pro’s David Henry, Dusty Hanshaw, and Cedric McMillan have used DC Training to transform their physiques in record time.

I used DC Training to perform one of the greatest drug-free transformations of all time. Check it out:

And now, I’m using DC Training to become The World’s Strongest Natty Bodybuilder.

I believe in this program THAT much!

I must warn you: DC Training is not for everyone.This is an advanced program designed for hardcore bodybuilders.

In my opinion, you should have at least 1-3 years of training experience before joining my coaching program.

However, if you are serious about getting results, then joining DC Training University is the obvious choice!

If you are ready to get started, then click on the following link:

Join DC Training University – CLICK HERE!

Conclusion | Fat Loss Workouts!

There are many effective ways to train for fat loss.

However, in my experience the German Body Composition program, tri-sets, giant sets and the escalating density training program are all superior fat loss training protocols.

These programs produce an INSANE amount of lactic acid, which is essential for rapidly losing body fat.

So what are you waiting for? Give these fat loss workouts a shot and get ready to take your physique to the next level!

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

Thank you for reading and I wish you the best of luck in your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

Leave a Reply

Your email address will not be published.

Recent Posts