If your goal is to lose body fat and gain muscle, here’s a great weight training strategy. It involves sequencing your exercises in a specific way to maximize the training effect.

Let’s take a quick look at the typical loading parameters for body composition training:

• Reps range from 6 for heavy multi-joint movements like bent-knee deadlifts to 20 for lighter single-joint movements like seated calf raises, with an average of 10–12.
• Perform 3–4 pairs of exercises per workout.
• Do 3–4 sets of each exercise at a moderate to fast tempo.
• Use relatively short rest intervals between 30–90 seconds, with the average around 60 seconds.
• Train this way 3–4 times a week.

The order of exercises matters. Pair a lower-body exercise with an upper-body exercise and alternate sets between them. This approach improves recovery and performance—one half of the body recovers while the other half works. Learn more in 3 Methods of Circuit Training to Shed Body Fat Quickly.

In addition to the upper-lower “zigzag” format, pair each exercise as one multi-joint and one single-joint movement. This setup helps manage fatigue and keeps strength and energy levels steady throughout the workout. Starting with all the heavy compound exercises can leave you drained halfway through the session.

Here’s an example of what this type of training looks like:

You’ll notice the exercise pairs are structured like this:

Exercise Pair 1
Multi-joint movement (lower body) + Single-joint movement (upper body)

Exercise Pair 2
Multi-joint movement (upper body) + Single-joint movement (lower body)

Exercise Pair 3
Multi-joint movement (core) + Single-joint movement (upper body)

Choose your exercises wisely—don’t pick them at random. Address your weaknesses. For instance, I’m prioritizing triceps development in my current routine. The first single-joint movement in both training days targets the triceps—one with the elbows low using a supinated grip (One-Arm Cross-Body Reverse-Grip Cable Pressdown) and the other with the elbows high using a twisting grip (High-Pulley Overhead Triceps Extension).

I also want to build up my forearms, so instead of wrist curls, I’m doing Thick-Grip Chin-Ups. To balance my inner and outer thighs, I’m doing Wide-Stance Back Squats instead of using the typical inner/outer thigh machines. Those are smarter choices if you want real results.

Take-Home Message: If your goal is fat loss and muscle gain, don’t just alternate upper- and lower-body exercises—alternate single- and multi-joint movements as well.

For more tips, check out my book Lean and Mean: Fat-Loss and Muscle-Building Strategies for Men and Women.

Lean and Mean: Fat-Loss and Muscle-Building Strategies for Men and Women

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