Weight Training | Training to Build Muscle and Lose Fat

Today is the second last session of my current program. This program has been an ok one, during it I have made good strength gains. I have met some of my strength goals, but have not met others.

Once this program is finished, I am going to be using a program with a lot more structure. I found the body splits and breaks between workouts in this program to be a bit too varied for my liking. I was also not a big fan of some of the exercises in which I had to perform.


I have already selected the next program that I will be undertaking, it is an 8 week weight training program that I am very excited to start. Stay tuned for more!

But first things first I have 2 sessions left on my current program so at 8:30pm I headed into The Pit for my session.

As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.


My Program to Build Muscle and Lose Fat

Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20


About to complete a personal best deadlift

Chin-ups (Goal Weight: 15kg)
– Set 1: 10 Reps x BW
– Set 1: 8 reps x 7.5kg
– Set 2: 6 reps x 12.5kg
– Set 3: 6 reps x 2.5kg

Bent Over Barbell Rows (Goal Weight: 120kg)
– Set 1: 8 reps x 80kg
– Set 2: 6 reps x 105kg
– Set 3: 6 reps x 105kg

Deadlifts (Goal Weight: 140kg)
– Set 1: 8 reps x 100kg
– Set 2: 6 reps x 140kg
– Set 3: 5 reps x 145kg

Standing Alternate Dumbbell Curls (Goal Weight: 27.5kg Dumbbell)
– Set 1: 10 reps x 10kg
– Set 2: 8 reps x 15kg
– Set 3: 6 reps x 25kg
– Set 4: 6 reps x 25kg

Standing Straight Bar Curls (Goal Weight: 60kg)
– Set 1: 8 reps x 45kg
– Set 2: 6 reps x 50kg
– Set 3: 6 reps x 50kg


Finishers – My High Intensity Fat Burning Circuit

I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 43mins to complete burning about 350kcals with an average heart rate of 110BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

This was another great session. I actually set a new personal best deadlift.

My next session I will be training Chest, Shoulders and Triceps. This will be the last session for my current program, then it’s time to get stuck into my new program.

  1. Niko,great website. I really enjoyed this article and it has given me some good ideas for setting up my home gym. Look forward to more home training articles in the future. Mike.

    • Mike,
      The majority of my training is done in my home gym. If you follow my guide to setting up a home gym, you will also be able to complete most of the training that I post in my weekly dose. Good luck with your training.

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