Mar 11 • 🏋️ WORKOUTS & MOVEMENT
Fat Loss Blueprint Proficiency Test Scoring
This test helps you find the right training level so you can progress safely and effectively.
Perform each exercise with perfect technique.
Stop the moment your form breaks down.
Score yourself based on the level you achieve.
Pull Strength Test
Level 1 – Beginner
Band Rows or Door Rows
10–15 reps
Level 2 – Foundation
Inverted Rows
8–12 reps
Level 3 – Strong
Pull-ups or Assisted Pull-ups
5–8 reps
Level 4 – Elite
Strict Pull-ups
10+ reps
Push Strength Test
Level 1 – Beginner
Wall Push-ups
15 reps
Level 2 – Foundation
Knee Push-ups
12–15 reps
Level 3 – Strong
Push-ups
10–15 reps
Level 4 – Elite
Strict Push-ups
20+ reps
Plank Core Test
Level 1 – Beginner
30 seconds
Level 2 – Foundation
45 seconds
Level 3 – Strong
60 seconds
Level 4 – Elite
90+ seconds
Squat Strength Test
Level 1 – Beginner
Chair Squats
12–15 reps
Level 2 – Foundation
Bodyweight Squats
15 reps
Level 3 – Strong
Controlled Squats
20 reps
Level 4 – Elite
Slow Tempo Squats
20 reps (3 seconds down)
Your Score
Give yourself 1–4 points per movement.
Example:
Pull = 2
Push = 3
Plank = 2
Squat = 3
Total Score = 10
Score Meaning
4–6 Points
Beginner Phase
Focus on technique and mobility.
7–10 Points
Foundation Phase
Build strength and consistency.
11–14 Points
Strong Phase
Increase intensity and progression.
15–16 Points
Elite Phase
Advanced variations and challenges.
Community Challenge
Post your score in the comments and tell us:
1️⃣ Your strongest movement
2️⃣ Your weakest movement
3️⃣ What you want to improve this week
Remember…
Awareness creates progress.
Better technique = better fat loss results. 💪
1
0 comments
Fat Loss Blueprint Proficiency Test Scoring
powered by
skool.com/the-fat-loss-blueprint-6648
Strength, fat loss and mobility for men & women 40+ using bodyweight training, sustainable habits and accountability.
Suggested communities
Powered by