Density Training (EDT)

Six-week intermediate fat loss program built on Charles Staley's Escalating Density Training. The core idea: take a pair of antagonist exercises (push/pull or squat/hinge), pick a weight you could do 10 reps with, and alternate small sets back-and-forth for a fixed time window (the "PR Zone"). Track total reps. Next session, beat that number with the same weight. When reps grow more than 20%, increase load 5%.

Four training days per week (Mon/Tue/Thu/Fri). Each day runs two 15-minute PR Zones plus a short core/accessory finisher. Day A pairs upper-body push and pull, Day B pairs squat and hinge; the alternation prevents redundant fatigue.

Progression is in load and time: weeks 1-2 establish 15-min PR Zones at 10RM-ish weights, weeks 3-4 bump to 18-min Zones, weeks 5-6 to 20-min. Sub-maximal sets keep intensity manageable, but the cumulative work density gets brutal. Best for intermediate lifters who like measurable, gamified workouts and want strength + fat loss in one stimulus.