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Workout Plan

If you are looking to lose unwanted body fat and build a rock hard physique we have got you covered with our Intermediate Fat Loss Workout Plan. This plan has been designed to maximise fat loss while helping you maintain muscle mass to ensure you create that lean "six pack abs" look. So if you want to look better, feel stronger and have more energy during the day, let us guide you through the process of fat loss!

Warming up is a vital part of every workout.

A good warm up will prepare your body & your mind for the workout ahead while reducing the risk of injury, allowing you to workout harder for longer.

We suggest doing 5-10 minutes of light cardio on a treadmill, cross trainer, exercise bike or stairmaster, followed by 5-10 minutes of dynamic stretching before starting each workout.

Dynamic stretches should be kept relevant to the workout you are about to perform. If you are unsure about how to dynamically stretch effectively, watch Episode 6 of IFBB Pro Joseph Mencel's Pro Prep Video Series, where Joseph takes you through his upper and lower body warm-up routines: https://youtu.be/gVHoYV2xXcE

EXERCISE
  • Machine Pec Dec Flye
  • Bench Press
  • Incline Dumbbell Press
  • Standing Cable Flye
  • Decline Barbell Press
  • Dumbbell Biceps Hammer Curl
  • Machine Preacher Biceps Curl
  • Barbell Biceps Curl
REPS
  • 12
  • 10
  • 12
  • 12
  • 10
  • 12
  • 12
  • 12
SETS
  • 4
  • 4
  • 4
  • 3
  • 3
  • 4
  • 4
  • 4
EXERCISE
  • Barbell Back Squat
  • Seated Leg Extension
  • Leg Press
  • Laying Hamstring Curl
  • Machine Abduction
  • Dumbbell Romanian Deadlift
  • Dumbbell Walking Lunge
  • Standing Calf Raise
REPS
  • 12
  • 12
  • 12
  • 12
  • 12
  • 15
  • 12 Steps Each Leg
  • 12
SETS
  • 3
  • 4
  • 4
  • 4
  • 3
  • 3
  • 3
  • 4
EXERCISE
  • Low Intensity Steady State Cardio
DURATION
  • 30 Minutes
EXERCISE
  • Pec Dec Rear Delt Flye
  • Seated Dumbbell Shoulder Press
  • Close Grip Barbell Upright Row
  • Seated Dumbbell Lateral Raise
  • Rope Cable Face Pull
  • Cable Ab Crunch
  • Leg Raise
REPS
  • 15
  • 12
  • 12
  • 12
  • 12
  • 12
  • 12
SETS
  • 4
  • 3
  • 4
  • 4
  • 4
  • 4
  • 4
EXERCISE
  • Barbell Deadlift
  • Wide Grip Lat Pulldown
  • Close Grip Cable Row
  • Close Grip Lat Pulldown
  • Rope Lat Pullover
  • Rope Triceps Push Down
  • Skull Crusher
  • Bodyweight or Machine Triceps Dip
REPS
  • 15
  • 12
  • 12
  • 12
  • 15
  • 15
  • 12
  • 12
SETS
  • 4
  • 4
  • 4
  • 3
  • 4
  • 4
  • 4
  • 3
EXERCISE
  • Low Intensity Steady State Cardio
DURATION
  • 30 Minutes
EXERCISE
  • Barbell Back Squat
  • Incline Dumbbell Press
  • Dumbbell Lateral Raise
  • Wide Grip Lat Pulldown
  • Machine Preacher Biceps Curl
  • Seated Cable Row
  • Rope Triceps Push Down
  • Cable Ab Crunch
REPS
  • 12
  • 12
  • 15
  • 12
  • 12
  • 12
  • 15
  • 15
SETS
  • 4
  • 4
  • 4
  • 4
  • 4
  • 3
  • 4
  • 3

Health & Fitness Guide

Working out is only one part of the health & fitness puzzle. The guide below has been created to assist you with your workout techniques, cardio, nutrition, supplementation and how to track your progress to ensure you stay on track. We've also included some workout accessories to help you get the most out of your workouts.

Our Intermediate Fat Loss Workout Plan utilises a range of different sets and repetitions designed to help encourage fat loss. The majority of the exercises are performed for 10-15 reps per set, with 3-4 sets per exercise. It is important to keep a good pace in between sets, while also ensuring you rest long enough to catch your breath.

We therefore recommend resting for 60-90 seconds between each set.

If you want to increase the intensity of your workouts you can add a variety of different workout intensifying techniques. You can find a full list here: Workout Techniques

Cardio is a great way to increase your energy expenditure and will assist with your fat loss by helping to create a caloric deficit. It is also essential to help maintain a healthy cardiovascular system.

Therefore we have incorporated 2 x 30 minute low intensity steady state cardio sessions into your workout plan. You can perform this cardio on a treadmill, cross trainer, exercise bike, or any other machine you wish. Or you can hop outside and go for a brisk walk. The goal is to keep your heart rate steady at between 55% – 65% of your maximum heart rate for 30 minutes.

As your fat loss begins to plateau, you may want to increase the amount of cardio you are performing. This can be done in one of two ways; you can extend the duration of each cardio session or you can incorporate more cardio sessions into your weekly routine.

You’re working out hard every day and sweating up a storm with your cardio, however to achieve sustainable fat loss, you must also follow a diet which places you in a caloric deficit.

Unfortunately, there is no way to out train a poor diet. Planning your meals and eating high quality foods when looking to transform your physique is essential. For fat loss, we recommend consuming at least 5 small meals per day containing lean sources of protein, nutrient rich carbohydrates and healthy fats.

And we’ve got another free plan to help you out – our Free Nutrition Plan.

Give it a go here: Free Nutrition Plan

Your workout plan is sorted. Your nutrition plan is sorted. All you need now are the supplements that are going to help you achieve your fat loss goal.

We’ve got you! Our Free Supplement Plan is ready and waiting.

Give it a go here: Free Supplement Plan

Tracking your progress is super important when it comes to making sure you stay on track with your health & fitness goals.

From a workout perspective, we recommend recording the weight you are lifting for each set and the number of reps achieved during each workout. Ideally, you want to see these numbers increase on a weekly basis. You can download a printable workout diary by clicking here.

From a body composition perspective, we recommend recording your body weight and your waist measurement at the start of every week. Ideally you want to see these numbers decrease on a weekly basis.

Whether it’s an elbow or knee sleeve to help keep your joints warm, a pair of lifting straps to help you lift heavier, or an exercise intensifying accessory like an arm blaster or a back training grip, we’ve got the workout accessories you’ve been searching for. See them all down below.

  • TMJ Apparel Barbell Pad
    TMJ Apparel Barbell Pad
    $39.95
  • TMJ Apparel Pro Wrist Wraps
    TMJ Apparel Pro Wrist Wraps
    $39.95
  • TMJ Apparel Pro Figure 6 Lifting Straps
    TMJ Apparel Pro Figure 6 Lifting Straps
    $39.95
  • TMJ Apparel Hip Circle
    TMJ Apparel Hip Circle
    $49.95
  • TMJ Apparel Legend Lifting Belt
    TMJ Apparel Legend Lifting Belt
    $119.95
  • TMJ Apparel Matrix Knee Sleeves
    TMJ Apparel Matrix Knee Sleeves
    $59.95
  • TMJ Apparel Matrix Elbow Sleeves
    TMJ Apparel Matrix Elbow Sleeves
    $59.95
  • TMJ Apparel TMJorade Towel
    TMJ Apparel TMJorade Towel
    $29.95
  • TMJ Apparel Dip Belt
    TMJ Apparel Dip Belt
    $69.95
  • MassiveJoes Body Tape Measure
    MassiveJoes Body Tape Measure
    $9.95
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