9-Week Strength and Fat Loss Program for the New Year

TAGS: fat loss program, gain strength, Tanks Training Facility, 9-week program, Chris Janek, strength program, body fat loss, program design

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To start the New Year, I’m sharing a great off-season program that is well-suited for most people wanting to get in shape. Notice that I said “most,” because this isn’t for everyone. I designed this program for a few of our lifters who had no meet in mind and wanted to stay strong, shed some fat, and get in better shape. All of them had great results by the end of the nine-week program. They followed the program strictly and “didn’t eat like a dick” (as Matt Vincent of HVIII would say). Most of the lifters who did the program also wanted to look good by swimsuit season.


RECENT: Programming a Test Day to Measure Client Progress and Build Accountability


This program is exactly what I sent the crew who followed it before the summer. The entire crew reported body fat losses between six and 10%. They also all gained strength in certain areas that were noticeable once they came back to training the squat, bench press, and deadlift. Their bodyweight stayed the same but they all ended the program with noticeably more muscle than they start with.

Week 1

Monday

Pre:

  • Spin Bike: 3 minutes
  • Static Quad Hold: 1 minute each leg
  • Prone/Supine Scorpions: 15 each

Lift:

1. SS Yoke Bar Squats: 10x10, 1 minute rest between sets
2. Pull-Throughs superset with Prowler Push: 8x10, 30 yards
3. Strap Sissy Squat (Ass-Grass): 5x75
4. Heavy Ab Pulldowns superset with Sit-Ups: 5x20, 20
5. Jog the Block: Half-mile for 2 sets, no treadmills, ground-based only

Tuesday

Pre:

  • Band Wall Walk: 10 reps
  • Superman Hold with Light Dumbbell: 1 minute

Lift:

1. Bench Press superset with Front Plank: 5x20, 1 minute
2. Dumbbell Shoulder Press superset with Dumbbell Lateral Raises 5x20, 20
3. Scarecrows superset with Kettlebell Upright Rows 5x20, 20
4. Band Pressdowns superset with Barbell Curls: 5x20, 20
5. Bearcat Jump Machine: 5x50, 1 minute rest between sets

Thursday

Pre:

  • TKE: 20 reps
  • Hurdle Mobility Under/Over: 10 each side

Lift:

1. Deadlifts 5x20, 1 minute rest between sets
2. Dumbbell Shrugs superset with Alternating Walking Lunges: 5x20, 20
3. Leg Curls superset with Leg Press: 5x20, 20
4. Plate Pushes: 10x1 (down and back, 30 seconds rest between trips)
5. Plate Twists: 5x100

Friday

Pre:

  1. Internal/External Rotations: 15 each
  2. W's: 20 reps (against wall)

Lift:

1. Barbell Military Press: 5x10
2. Reverse Grip Pulldowns superset with Cable Curls: 5x20, 20
3. Dumbbell Floor Press superset with Right/Left Plank: 5x20, 30 seconds
4. Face-Pulls (Rope) superset with Kettlebell Low Row: 5x20, 20
5. Extra: Biceps or triceps if needed

Saturday

Run a mile. Let me know times. Have fun!

Week 2

Monday

Pre:

  • Spike Bike: 4 minutes
  • Static Quad Hold: 1.5 minutes each leg
  • Prone/Supine Scorpions: 20 each

Lift:

1. SS Yoke Bar Squats: 8x8, 1 minute rest between sets
2. Pull-Throughs superset with Prowler Push: 6x8 heavier, 30 yards
3. Strap Sissy Squat (Ass-Grass): 5x50
4. Heavy Ab Pulldowns superset with Sit-Ups: 5x25, 25
5. Jog the Block: Half-mile for 2 sets, no treadmills, ground-based only, beat last week by 10 or more seconds

Tuesday

Pre:

  • Band Wall Walk: 10 reps
  • Superman Hold with Light Dumbbell: 1.5 minutes

Lift:

1. Bench Press superset with Front Plank: 5x15, 1 minute
2. Dumbbell Shoulder Press superset with Dumbbell Lateral Raises 5x15, 15
3. Scarecrows superset with Kettlebell Upright Rows 5x15, 15
4. Band Pressdowns superset with Barbell Curls: 5x15, 15
5. Bearcat Jump Machine: 5x40, 1 minute rest between sets

Thursday

Pre:

  • TKE: 25 reps
  • Hurdle Mobility Over/Under: 12 each side

Lift:

1. Deadlifts 5x15, 1 minute rest between sets
2. Dumbbell Shrugs superset with Alternating Walking Lunges: 5x15, 15
3. Leg Curls superset with Leg Press: 5x15, 15
4. Plate Pushes: 10x1 (down and back, 30 seconds rest between trips)
5. Plate Twists: 4x110

Friday

Pre:

  • Internal/External Rotations: 15 each
  • W's: 20 reps (against wall)

Lift:

1. Barbell Military Press: 5x8
2. Reverse Grip Pulldowns superset with Cable Curls: 5x15, 15
3. Dumbbell Floor Press superset with Right/Left Plank: 5x15, 35 seconds
4. Face-Pulls (Rope) superset with Kettlebell Low Row: 5x15, 15
5. Extra: Biceps or triceps if needed

Saturday

Run a mile. Let me know the time. Get at least 10 seconds better.

Week 3

Monday

Pre:

  • Spin Bike: 5 minutes (2.5 minutes sitting, 2.5 minutes standing)
  • Static Quad Hold: 2 minutes each leg
  • Prone/Supine Scorpions: 25 each

Lift:

1. SS Yoke Bar Squats: 5x5, 1 minute rest between sets, heavy, with knee wraps or sleeves and belt
2. Pull-Throughs superset with Prowler Push: 5x6 heavier, 30 yards
3. Strap Sissy Squat (Ass-Grass): 4x40
4. Heavy Ab Pulldowns superset with Sit-Ups: 5x20, 20, heavier
5. Jog the Block: Mile length for 2 sets, no treadmills, ground-based only

Tuesday

Pre:

  • Band Wall Walk: 15 reps
  • Superman Hold with Light Dumbbell: 2 minutes

Lift:

1. Bench Press superset with Front Plank: 5x12, 1 minute
2. Dumbbell Shoulder Press superset with Dumbbell Lateral Raises 5x12, 12
3. Scarecrows superset with Kettlebell Upright Rows 5x12, 12
4. Band Pressdowns superset with Barbell Curls: 5x12, 12
5. Bearcat Jump Machine: 5x30, 1 minute rest between sets

Thursday

Pre:

  • TKE: 30 reps
  • Hurdle Mobility Over/Under: 15 each side

Lift:

1. Deadlifts 5x12, 1 minute rest between sets
2. Dumbbell Shrugs superset with Alternating Walking Lunges: 5x12, 12
3. Leg Curls superset with Leg Press: 5x12, 12
4. Plate Pushes: 10x1 (down and back, 30 seconds rest between trips)
5. Plate Twists: 4x120

Friday

Pre:

  • Internal/External Rotations: 20 each
  • W's: 25 (against wall)

Lift:

1. Barbell Military Press: 5x6, heavier
2. Reverse Grip Pulldowns superset with Cable Curls: 5x12, 12
3. Dumbbell Floor Press superset with Right/Left Plank: 5x12, 35 seconds
4. Face-Pulls (Rope) superset with Kettlebell Low Row: 5x12, 12
5. Extra: Biceps or triceps if needed

Saturday

Run a mile and let me know the time. Get at least 10 seconds better. Set another PR.

Week 4

Monday

Pre:

  • Spin Jacob’s Ladder: 5 minutes
  • Static Quad Lateral (Medicine Ball): 20 each side
  • Prone/Supine Scorpions: 25 each
  • Roll-Over into V-Sits: 20 reps

Lift:

1. Front Squats: 5x10, get to a challenging weight and then do that weight for all sets with 1 minute rest
2. Kettlebell Swings: 5x15, heavy, with an average band around the waist
3. Strap Lunges: 5x30 each
4. Decline Sit-Ups superset with Decline Russian Twists: 5x15, 15
5. Sprint the Block: 3 times with 2 minutes rest between, record time

Tuesday

Pre:

  • Lateral Push-Up Position Walk (15 Yards Right/Left): 3 trips
  • Lateral Plank Walk (15 Yards Right/Left): 1 trip

Lift:

1. Barbell Incline Press: 5x15, work up to a heavy weight
2. Barbell Push Press (Use Hips): 5x8, heavy
3. Band Face-Pulls: 4x80
4. Bench Dips: 3x100
5. Tred-Sled: 10x45 seconds

Thursday

Pre:

  • TKE: 30 reps
  • Fire Hydrants: 30 each leg

Lift:

1. SS Yoke Bar Good Mornings: 5x8, heavy
2. Barbell Shrugs: 5x8, heavy
3. Glute Ham Raise: 5x20 reps
4. Bosu Ball Pushes: 5x8 trips, try to get under one minute, rest only one minute
5. Bench Side Static Holds: 4x1 minute each side, make sure hip is off bench
6. 15-Yard Sprint/Speed Walk Back: 40 reps, under 14 seconds each rep

Friday

Pre:

  • Internal/External Rotations: 20 each
  • YTWL Holds: 1 minute each

Lift:

1. Bench Press with elitefts Pad Attachment: 5x15, go up to a moderately heavy 15 and hit that weight for all sets, only 1 minute rest
2. Chest Supported Row: 5x15
3. Push-Ups: 5 sets to failure, record reps
4. Wide Grip Pulldowns: 5x15, heavy
5. Extra: Biceps or triceps if needed

Saturday

Run two miles and let me know the time. Beat last week’s time.

Week 5

Monday

Pre:

  • Spin Jacob’s Ladder: 6 minutes
  • Static Quad Lateral (Medicine Ball): 25 each side
  • Prone/Supine Scorpions: 25 each
  • Roll-Over into V-Sits: 20 reps

Lift:

1. Front Squats: 5x6, get to a challenging weight and then do that weight for all sets with 1 minute rest
2. Kettlebell Swings: 5x10, heavy, with an average band around the waist
3. Strap Lunges: 5x25 each, chains around neck or holding dumbbells
4. Decline Sit-Ups superset with Decline Russian Twists: 5x10, 10
5. Sprint the Block: 4 times with 2 minutes rest between, beat last week’s time

Tuesday

Pre:

  • Lateral Push-Up Position Walk (15 Yards Right/Left): 3 trips
  • Lateral Plank Walk (15 Yards Right/Left): 1 trip

Lift:

1. Barbell Incline Press: 5x10, work up to a heavy weight
2. Barbell Push Press (Use Hips): 5x6, heavy
3. Band Face-Pulls: 4x100
4. Bench Dips: 4x75
5. Tred-Sled: 8x1 minute

Thursday

Pre:

  • TKE: 30 reps
  • Fire Hydrants: 30 each leg

Lift:

1. SS Yoke Bar Good Mornings: 5x6, heavy
2. Barbell Shrugs: 5x6, heavy
3. Glute Ham Raise: 5x20 reps
4. Bosu Ball Pushes: 5x8 trips, try to get under 1 minute, rest only 1 minute
5. Bench Side Static Holds: 4x1 minute each side, make sure hip is off bench
6. 15-Yard Sprint/Speed Walk Back: 40 reps, under 14 seconds each rep

Friday

Pre:

  • Internal/External Rotations: 20 each
  • YTWL Holds: 1 minute each

Lift:

1. Bench Press with elitefts Pad Attachment: 5x12, go up to a moderately heavy 12 and hit that weight for all sets, only 1 minute rest
2. Chest Supported Row: 5x12
3. Push-Ups: 5 sets to failure, record reps
4. Wide Grip Pulldowns: 5x12, heavy
5. Extra: Biceps or triceps if needed

Saturday

Run two miles and let me know the time. Beat last week’s time.

Week 6

Monday

Pre:

  • Spin Jacob’s Ladder: 6 minutes
  • Static Quad Lateral (Medicine Ball): 25 each side
  • Prone/Supine Scorpions: 25 each
  • Roll-Over into V-Sits: 20 reps

Lift:

1. Front Squats: 5x5, get to a challenging weight and then do that weight for all sets with 1 minute rest
2. Kettlebell Swings: 5x10, heavy, with an average band around the waist
3. Strap Lunges: 5x20 each, chains around neck or holding dumbbells
4. Decline Sit-Ups superset with Decline Russian Twists: 5x10, 10
5. Sprint the Block: 4 times with 2 minutes rest between, beat last week’s time

Tuesday

Pre:

  • Lateral Push-Up Position Walk (15 Yards Right/Left): 3 trips
  • Lateral Plank Walk (15 Yards Right/Left): 1 trip

Lift:

1. Barbell Incline Press: 5x10, work up to a heavy weight
2. Barbell Push Press (Use Hips): 5x6, heavy
3. Band Face-Pulls: 4x100
4. Bench Dips: 4x75
5. Tred-Sled: 8x1 minute

Thursday

Pre:

  • TKE: 30 reps
  • Fire Hydrants: 30 each leg

Lift:

1. SS Yoke Bar Good Mornings: 5x5, heavy
2. Barbell Shrugs: 5x5, heavy
3. Glute Ham Raise: 4x15 reps against bands
4. Bosu Ball Pushes: 4x10 trips, try to get under 1.5 minutes, rest only 1 minute
5. Bench Side Static Holds: 4x1.5 minutes each side, make sure hip is off bench
6. 15-Yard Sprint/Speed Walk Back: 40 reps, under 13 seconds each rep

Friday

Pre:

  • Internal/External Rotations: 20 each
  • YTWL Holds: 1 minute each

Lift:

1. Bench Press with elitefts Pad Attachment: 5x10, go up to a moderately heavy 12 and hit that weight for all sets, only 1 minute rest
2. Chest Supported Row: 5x10
3. Push-Ups: 5 sets to failure, record reps
4. Wide Grip Pulldowns: 5x10, heavy
5. Extra: Biceps or triceps if needed

Saturday

Run three miles. Time and record.

Week 7

Monday

Pre:

  • Jacobs Ladder: 5 minutes
  • Glute Bridge: 1/1/1 (both feet, single-leg right, single-leg left)

Lift:

1. Ultra Wide Sumo Zercher Squats: 5x20, 2 minutes rest between sets, be strict
2. Reverse Hyper: 5x20, 3-second static holds
3. Backward Lunge/Step-Up Progression: 5x20 each leg, bodyweight, 24-inch box
4. Pike: 2x100, both feet in straps
5. Lateral Shuffle: 5 minutes, middle of turf

Tuesday

Pre:

  • Internal/External Rotation: 20 each
  • Superman Hold (Rotate Front/Side): 2 minutes, switch every 30 seconds

Lift:

1. Single-Arm Medicine Ball Push-Ups: Trade sides from 10 reps down to 1 rep (10/10, 9/9, etc.)
2. Dumbbell Low Row: 5x20
3. Lateral Bench Walk (Push-Up Position): 5x1 minute
4. Inverted Rows (Fat Man Pull-Ups): 5x20
5. Bear Crawl (Forward/Backward): 5 minutes, don’t let knees touch
6. Sprint: 5x240 yards, aim for under 1:15 with only 1 minute rest

Thursday

Pre:

  • Fire Hydrants: 20 each side
  • High Knees/Butt Kicks/Speed Skips: 1 trip around the turf, 4 rounds

Lift:

1. Trap Bar Deadlift: 5x20
2. Leg Extensions: 3x40/30/20/10/10/20/30/40, change weights from light to heavy, heavy to light throughout the set
3. Broad Jumps: 3x40
4. Run: 2 miles, timed

Friday

Pre:

  • Prone/Supine Scorpions: 20 each
  • Spin Bike: 4 minutes (2 minutes sitting, 2 minutes standing)

Lift:

1. Incline Barbell Bench Press: 5x20
2. Incline Rope Pulls: 5x20
3. Bamboo Crazy Press (3/3 Tempo): 5x20
4. Reverse Hyper Rows (Ground-Based): 5x20
5. Dumbbell Shrug/Upright Row: 5x20
6. Stairs: 8 trips up and down

Week 8

Monday

Pre:

  • Jacobs Ladder: 6 minutes
  • Glute Bridge: 1.5/1.5/1.5 (both feet, single-leg right, single-leg left)

Lift:

1. Ultra Wide Sumo Zercher Squats: 5x12, 2 minutes rest between sets, be strict
2. Reverse Hyper: 5x12, 3-second static holds
3. Backward Lunge/Step-Up Progression: 5x12 each leg, bodyweight, 24-inch box
4. Pike: 3x75, both feet in straps
5. Lateral Shuffle: 6 minutes, middle of turf

Tuesday

Pre:

  • Internal/External Rotation: 25 each
  • Superman Hold (Rotate Front/Side): 2 minutes, switch every 45 seconds

Lift:

1. Single-Arm Medicine Ball Push-Ups: Trade sides from 10 reps down to 1 rep (10/10, 9/9, etc.)
2. Dumbbell Low Row: 5x12
3. Lateral Bench Walk (Push-Up Position): 5x1.5 minutes
4. Inverted Rows (Fat Man Pull-Ups): 5x12
5. Bear Crawl (Forward/Backward): 6 minutes, don’t let knees touch
6. Sprint: 6x240 yards, aim for under 1:15 with only 45 seconds rest

Thursday

Pre:

  • Fire Hydrants: 25 each side
  • High Knees/Butt Kicks/Speed Skips: 1 trip around the turf each, 5 rounds

Lift:

1. Trap Bar Deadlift: 5x12
2. Leg Extensions: 3x40/30/20/10/10/20/30/40, change weights from light to heavy, heavy to light throughout the set
3. Broad Jumps: 3x50
4. Run: 2 miles, beast last week

Friday

Pre:

  • Prone/Supine Scorpions: 20 each
  • Spin Bike: 6 minutes (3 minute sitting, 3 minutes standing)

Lift:

1. Incline Barbell Bench Press: 5x12
2. Incline Rope Pulls: 5x12
3. Bamboo Crazy Press (3/3 Tempo): 5x12
4. Reverse Hyper Rows (Ground-Based): 5x12
5. Dumbbell Shrug/Upright Row: 5x12
6. Stairs: 10 trips up and down

Week 9

Monday

Pre:

  • Jacobs Ladder: 7 minutes
  • Glute Bridge: 2/2/2 (both feet, single-leg right, single-leg left)

Lift:

1. Ultra Wide Sumo Zercher Squats: 5x8, 2 minutes rest between sets, be strict
2. Reverse Hyper: 5x8, 3-second static holds
3. Backward Lunge/Step-Up Progression: 5x8 each leg, bodyweight, 24-inch box
4. Pike: 3x125, both feet in straps
5. Lateral Shuffle: 7 minutes, middle of turf

Tuesday

Pre:

  • Internal/External Rotation: 30 each
  • Superman Hold (Rotate Front/Side): 3 minutes, switch every minute

Lift:

1. Single-Arm Medicine Ball Push-Ups: Trade sides from 10 reps down to 1 rep (10/10, 9/9, etc.)
2. Dumbbell Low Row: 5x8
3. Lateral Bench Walk (Push-Up Position): 5x2 minutes
4. Inverted Rows (Fat Man Pull-Ups): 5x8
5. Bear Crawl (Forward/Backward): 7 minutes, don’t let knees touch
6. Sprint: 7x240 yards, aim for under 1:15 with only 45 seconds rest

Thursday

Pre:

  • Fire Hydrants: 30 each side
  • High Knees/Butt Kicks/Speed Skips: 1 trip around the turf each, 5 rounds

Lift:

1. Trap Bar Deadlift: 5x8
2. Leg Extensions: 3x40/30/20/10/10/20/30/40, change weights from light to heavy, heavy to light throughout the set
3. Broad Jumps: 3x80
4. Run: 2 miles, beast last week

Friday

Pre:

  • Prone/Supine Scorpions: 20 each
  • Spike Bike: 7 minutes (4 minutes sitting, 3 minutes standing)

Lift:

1. Incline Barbell Bench Press: 5x8
2. Incline Rope Pulls: 5x8
3. Bamboo Crazy Press (3/3 Tempo): 5x8
4. Reverse Hyper Rows (Ground-Based): 5x8
5. Dumbbell Shrug/Upright Row: 5x8
6. Stairs: 11 trips up and down

The week after this is a rest week, so hit it hard. If you are able and up to it, test your body fat and check your weight before beginning. See how it goes for you and give us some feedback. Train your ass off and have some fun!

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