GeneralIntermediate16 weeks3 days/week
Weight Loss Plan
You will be working with a combination of strength training and cardio exercises to help you lose weight. This plan focuses on building muscle mass while also increasing your endurance, which will help you burn more calories at rest. You can expect to see improvements in your overall fitness level and a reduction in body fat.
Learning objectives
- Increase muscle mass through strength training
- Improve cardiovascular endurance for better calorie burn
- Reduce body fat percentage over time
Training areas
- Compound lifts
- Cardiovascular conditioning
- Weight Loss Strategies
Workout Schedule(3 days)
Day 1: Upper Body Strength
2 exercisesBench Press
3 sets × 8 reps · 60s rest
Incline Dumbbell Press
3 sets × 10 reps · 60s rest
Day 2: Lower Body Strength
2 exercisesBench Press
3 sets × 8 reps · 60s rest
Leg Press
3 sets × 10 reps · 60s rest
Day 3: Cardiovascular Conditioning
1 exerciseBench Press
20 sets × 1 reps · 0s rest