To Top

Simple Muscle-building Fat-loss Workout

Q: Can you give me a simple muscle-building and fat-loss workout I can do at home twice a week? I’ve been lifting for three years, know the basics and have no problems with squats. Also, I’m good at chinups. I have a barbell, a bench and a power rack.

A: You asked for it! This workout consists of only one giant set and looks easy on paper (it’s not!), but it is especially effective at helping you drop fat fast while adding muscle. Even so, the exercises are extremely challenging, alternating between upper-body and lower-body movements.


A1) Barbell squats, 3/2/1/0 tempo, 5 x 8-10

Rest 60 seconds

A2) Chins, semisupinated grip, 3/0/1/2 tempo, 5 x 8-10

Rest 60 seconds

A3) Bent-knee deadlifts, 4/1/1/0 tempo, 5 x 8-10

Rest 60 seconds

A4) Flat-bench presses, 3/2/1/0 tempo, 5 x 8-10

Rest 120 seconds


Perform this workout twice a week, allowing at least two days’ rest between workouts—for example, perform it on Monday and Thursday or Tuesday and Saturday. After six training sessions, change workouts. Again, this is a challenging routine. Note that your goal is to perform 50 reps of semisupinated-grip chinups; that is, chinups with your palms facing each other.

Now here’s a two-for-one offer. If your primary goal is fat loss and your secondary goal is building muscle, simply reduce the rest intervals for the first three exercises to 30 seconds. If you want to get lean—or should I say, “get lean fast”—you need to generate physiological stress to produce as much lactic acid and growth hormone as possible. Lactic acid buildup is associated with a subsequent release of growth hormone, which can significantly increase the body’s ability to burn fat for energy while turning off its fat-storage mechanisms.


Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit   IM


Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Complete Workouts

  • On The Ball Ab Workout

    BY: MICHAEL WITTIG PHOTO CREDIT: JUSTIN GREIMAN Stability balls are a great tool not only for the gym, but the home...

    Michael WittigJuly 20, 2021
  • A Leg Up On Calf Development

    Photo credit: Justin Greiman   By Michael Wittig Genetics does play a big role when it comes to natural calf development....

    Michael WittigJune 21, 2021
  • How You Can Achieve A Full Body Workout With One Machine

    Why should I use the cable machine? At any gym/fitness studio throughout the country, you will undoubtedly notice various types of...

    IronManJune 10, 2021
  • How To Stay Fit Outside Of The Gym

    There are days you might be unable to make it to the gym for your usual routine workouts. These days, you...

    IronManMay 24, 2021
  • The Dumbbell Workout Designed for Full Body Fitness

    You don’t need a ton of gym equipment to attain a good body physique. You can do a solid workout with...

    IronManMay 11, 2021
  • Build a Balanced Bikini Body with IFBB Pro Breena Martinez

    . . Truth: You won’t get a balanced bikini body by under eating and spending countless hours on the treadmill. Contrary...

    ironashleyJanuary 14, 2019
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Perfect 10

    When time is short, hit one of these mini-blasters and get on with life. By Eddie Avakoff, owner of Metroflex LBC...

    Sharon OrtigasJuly 19, 2017
  • The Magnificent Seven

    The best isolation exercises for hypertrophy. By Alexander Juan Antonio Cortes   Isolation exercises have been utilized for over a century,...

    Sharon OrtigasJuly 5, 2017