Strength for Fat Loss

A 16-week gym program that builds muscle while you lose fat.

4.91,120 reviews

£59

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Four phases of progressive strength training designed specifically for a calorie deficit. Get leaner and stronger at the same time — the way it's supposed to work.

About this program

Cardio burns calories. Strength training changes your shape. Strength for Fat Loss is a 16-week gym program built around the big compound lifts, with rep ranges and volume tuned for someone eating in a deficit.

You'll follow a 4-day upper/lower split with clear progression rules, video demos for every exercise, and a logbook that shows you getting stronger week after week — even as the scale goes down.

What you'll achieve

Add 20–40kg to your main lifts while losing fat
Build visible muscle definition — arms, shoulders, glutes
Learn to train in a commercial gym with total confidence
Finish with a physique, not just a lower number

Ideal for

Gym-goers who've been 'doing a bit of everything'
Anyone who's lost weight and wants to look athletic
Intermediate lifters in a fat-loss phase

What's inside

Everything you get. Nothing you don't.

16-week periodised plan

4 phases × 4 weeks: Base, Build, Intensify, Peak.

64 programmed sessions

Exact sets, reps, RPE and rest for every exercise.

Video exercise library

70+ demos with common-mistake callouts.

Progression rules

Know exactly when to add weight and when to hold.

Cardio integration guide

How much, what kind and when — without wrecking recovery.

Digital & printable logbook

Track every lift and watch the trend line climb.

The journey

How the 16 weeks unfold.

Every phase has a purpose. You'll always know why this week looks the way it does.

1
Weeks 1–4
Phase 1 — Base
Technique and volume. 8–12 reps, moderate load. Build the movement patterns.
2
Weeks 5–8
Phase 2 — Build
Load climbs, 6–10 reps. Accessory work targets weak points.
3
Weeks 9–12
Phase 3 — Intensify
Heavy 5–8 rep work on main lifts, supersets on accessories.
4
Weeks 13–16
Phase 4 — Peak
Test week, then a deload and a clear plan for what comes next.

Reviews

What members say.

4.9/ 1,120 reviews

“Strength for Fat Loss changed how I see training. I got leaner AND stronger at the same time. My squat went from 80 to 115kg in 16 weeks while I dropped two belt sizes.”

Daniel O.

Birmingham, UK · Strength for Fat Loss

-11kg, +35kg on squat

“I've bought a dozen plans over the years and never finished one. The Reset is the first thing that actually told me what to do every single day. I'm 14kg down and, honestly, I don't feel like I dieted.”

Rachel M.

Manchester, UK · The 90-Day Reset

-14kg in 90 days

“Lean Kitchen is the reason I stuck with it. I genuinely look forward to dinner now. Protein pancakes on a Sunday, the turkey burger bowls midweek — none of it feels like diet food.”