How to Progress Each Week

Yes, there is a rumor about your email and it is true because I use Gmail myself. So let’s get that out of the way. 

By the way, even if you DON’T have Gmail, I’ve got some killer info today that will impact your workouts immediately.

Alright, have you gotten the new Gmail? My own emails (yes, I subscribe to me because it’s hilarious to say, “Cool, I emailed myself”) haven’t been making it to my primary inbox and probably not making yours either.

I’ve had a few readers that use Gmail say that they aren’t getting my articles so I’m sharing this simple trick…

Gmail users:

1) First, click on the plus [+] icon to the far right of the new inbox tabs.

2) Next, uncheck the box labeled “Promotions” and then click “Save.”


That’s it.

Now the juicy stuff 😉

How to Progress on a Fat Loss Workout Program

You ask me this question all the time:  “How often should I change up my workouts?”

The reason I bring this up is because I see this too many times in the gym. People are just wondering around doing random stuff…

… some bicep curlzzz here, some crunches there.

Now my answer is NOT the absolute. Too many of us trainers are saying, “This is the way to do it and if you don’t do it this way, you’re stupid.”

I will say, however, that this is the approach I have done myself for YEARS as well as my online/offline coaching clients. With this approach:You’ll

  • prevent overuse injuries
  • Keep your body from getting beat up
  • See your strength and conditioning progress in black and white

Let’s rock this…

First, you should change your workouts every 4 weeks and you really don’t need any more than 4 workouts per week. With my experience, most people prefer a 3-day/week program.

Second, your program should be structured and balanced. So NOT this:

Monday workout – Bicep curlzzz and abzzz
Wednesday workout – Bicep curlzzz and abzzz
Friday workout – Bicep curlzzzz and abzzz

So let’s say you have a structured and professionally designed program – Workouts A, B and C.

Now as we age, if we go “all out” on every workout week in and week out, we get banged up and worst yet, we get burned out.

You’ll never give your body a break that it deserves. 

I don’t want that to happen to you.

So here is my step-by-step process on how to progress on a 4-week fat loss program. Let’s take 3 basic exercises as an example including a bodyweight move:

1A) Goblet Squat (8 reps)
1B) DB Row (10 reps per side)
1C) Pushups (2 reps short of failure)

Rest 1 minute and repeat 2 more times.

Let’s say this is the first circuit of your program on Workout A.

In week 1, you’re introducing a new program to your body, so you can cut back on your “volume”. Volume is how much work you’re putting in.  As you can see, the program calls for 3 sets. So in week 1, you could cut back to 2 sets. Also, when selecting your weight, be a little on the conservative side.  So if you can do a Goblet Squat with a 60-lb DB, you should probably cut back to a 50-lb DB.  And when it comes to the pushups, let’s say 2 reps short of failure for you is 30 (you can do 32). Then in week 1, you could probably stick with around 25.  This allows your body to recover from your prior 4-week program and introduce a new stimulus to your muscles and nervous system.  So, week 1 is covered, right? Cool. Now let’s talk about how to progress, which is VITAL to not only your strength/conditioning progress, but also to your fat loss.

In week 2, you’re going to complete all sets and also choose a weight that allows you to complete the exercise but leave 1 rep left in the tank.  That’s right – you don’t have to train to failure.  When it comes to the pushups, you’ll do exactly as shown… 2 reps short of failure.

In week 3, you’ll choose 1-2 exercises at EVERY workout to progress on. So let’s take the Goblet Squat and Pushups as an example. Last week, if you did the Goblet Squat with a 60-lb DB, then this week, aim to do the same # of reps with a 65-lb DB.  For the Pushups – aim for 1-2 more reps. 

Note – if you aim to progress on EVERY exercise, you’ll burn yourself out halfway through your workout and won’t be able to finish. You DON’T want that.

In week 4 – you don’t hold back. Again, choose 1-2 exercises that you’ll dominate compared to last week.

Do you have a 3-minute density finisher? See if you can smoke the number of rounds you complete from last week.

This is why it’s so important to keep a workout log.  You’ll see in black and white where you’re progressing.  If you do a DB Row in week 1 with the same weight as week 4 – you won’t get the maximum benefits of the program.  That’s how you approach your program and keep your body from getting all beat up.

In a nutshell, you’ll do this:

Week 1 – Cut back on volume and be a little conservative with weight on resistance exercises and reps on bodyweight exercises.
Week 2 – Do the full workout as is and choose a weight that allows you to leave 1 rep “in the tank”
Week 3 – Choose 1-2 exercises at EVERY workout to progress on (either through reps on bodyweight exercises or weight on resistance exercises)
Week 4 – Release the hounds baby.

Note – To keep your workouts fresh, you can choose a NEW finisher at every workout. Hey, the LAST thing you need to be is bored.

Progress, not perfection,

Mikey, CTT

P.S. Now that you know exactly how to progress on a fat loss program, you can get my latest metabolic creations, Density Afterburn, Metabolic Shock and 5-Minute Density Finishers right here:

8 weeks of workouts + 12 Density Finishers <= Under $10



Leave A Reply (2 comments so far)

  1. Pedro Sá
    9 years ago

    Hello Mike, how are you?
    I’m Pedro Sá from Portugal.
    I have a doubt, my main workout are funk roberts 10 week spartan training sytem, can i combine finishers with this workouts….? if yes, how often?
    I do monday to friday interval total bodyweight workouts, and rest at wednesday, saturday and sunday, were can i combine the finishers ?
    Thank you.

    • Mikey
      9 years ago

      You can add a finisher at the end of your spartan workouts, 3 days a week. That is plenty – thanks!