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    6-Weeks Weight Loss Program (Complete Workout and Cardio Sessions)

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    Naga Phaniraj Yechuri
    This 6-week weight loss program consists of full body strength workouts twice per week (Workouts A and B) alternating with two different cardio workouts. Each week, the duration and intensity of the strength exercises is increased by adding more sets, reps, or weight. The cardio workouts also progress in intensity over the weeks by increasing the sprint duration on an inclined treadmill and adding more exercises. Rest days are scheduled on Sundays and Thursdays to allow for recovery between strength and cardio sessions.

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    6-Weeks Weight Loss Program (Complete Workout and Cardio Sessions)

    Uploaded by

    Naga Phaniraj Yechuri
    277 views4 pages
    This 6-week weight loss program consists of full body strength workouts twice per week (Workouts A and B) alternating with two different cardio workouts. Each week, the duration and intensity of the strength exercises is increased by adding more sets, reps, or weight. The cardio workouts also progress in intensity over the weeks by increasing the sprint duration on an inclined treadmill and adding more exercises. Rest days are scheduled on Sundays and Thursdays to allow for recovery between strength and cardio sessions.

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    Work_out_sessions.pdf

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    This 6-week weight loss program consists of full body strength workouts twice per week (Workouts A and B) alternating with two different cardio workouts. Each week, the duration and intensity of the strength exercises is increased by adding more sets, reps, or weight. The cardio workouts also progress in intensity over the weeks by increasing the sprint duration on an inclined treadmill and adding more exercises. Rest days are scheduled on Sundays and Thursdays to allow for recovery between strength and cardio sessions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    277 views4 pages

    6-Weeks Weight Loss Program (Complete Workout and Cardio Sessions)

    Uploaded by

    Naga Phaniraj Yechuri
    This 6-week weight loss program consists of full body strength workouts twice per week (Workouts A and B) alternating with two different cardio workouts. Each week, the duration and intensity of the strength exercises is increased by adding more sets, reps, or weight. The cardio workouts also progress in intensity over the weeks by increasing the sprint duration on an inclined treadmill and adding more exercises. Rest days are scheduled on Sundays and Thursdays to allow for recovery between strength and cardio sessions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    6-weeks Weight Loss Program (Complete Workout and Cardio Sessions)

    Week

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Rest

    Full body
    Workout A

    Cardio
    Workout 1

    Full body
    Workout B

    Rest

    Full body
    Workout A

    Cardio
    Workout 2

    Rest

    Full body
    Workout B

    Cardio
    Workout 1

    Full body
    Workout A

    Rest

    Full body
    Workout B

    Cardio
    Workout 2

    Rest

    Full body
    Workout A

    Cardio
    Workout 1

    Full body
    Workout B

    Rest

    Full body
    Workout A

    Cardio
    Workout 2

    Rest

    Full body
    Workout B

    Cardio
    Workout 1

    Full body
    Workout A

    Rest

    Full body
    Workout B

    Cardio
    Workout 2

    Rest

    Full body
    Workout A

    Cardio
    Workout 1

    Full body
    Workout B

    Rest

    Full body
    Workout A

    Cardio
    Workout 2

    Rest

    Full body
    Workout B

    Cardio
    Workout 1

    Full body
    Workout A

    Rest

    Full body
    Workout B

    Cardio
    Workout 2

    WORKOUT A: FULL BODY

    Exercise
    Number

    Exercise

    Week 1
    Sets/Reps

    Week
    2 Sets/Reps

    Week 3
    Sets/Reps

    Week 4
    Sets/Reps

    Week 5
    Sets/Reps

    Week 6
    Sets/Reps

    A1

    Barbell Front
    Squat

    A2

    Pull Up

    B1

    Romanian
    Deadlift

    B2

    Single Arm
    Dumbbell
    Bench Press

    5 reps/L/R
    (10RM) for 6min

    5 reps/L/R
    (10RM) for 8min

    5 reps/L/R
    (10RM) for
    10-min

    5 reps/L/R
    (10RM) for
    12-min

    5 reps/L/R

    5 reps/L/R
    (10RM) for
    15-min

    Barbell
    Complex*

    3x6/

    3x8/

    3x6/

    3x8/

    3x6/

    3x8/

    Dumbbell
    Pushups

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM)
    for 6-min
    for 8-min
    for 10-min
    for 12-min
    for 14-min
    for 15-min
    5 reps for 6min

    5 reps for 8min

    5 reps for 10min

    5 reps for 12min

    5 reps for 14min

    5 reps for 15min

    5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM)
    for 6-min
    for 8-min
    for 10-min
    for 12-min
    for 14-min
    for 15-min

    WORKOUT B: FULL BODY

    Exercise
    Number

    Exercise

    Week 1
    Sets/Reps

    Week
    2 Sets/Reps

    Week 3
    Sets/Reps

    Week 4
    Sets/Reps

    Week 5
    Sets/Reps

    Week 6
    Sets/Reps

    A1

    Conventional
    Deadlift

    5 reps (10RM)
    for 6-min

    5 reps (10RM) for


    8-min

    5 reps (10RM)
    for 10-min

    5 reps (10RM)
    for 12-min

    5 reps (10RM)
    for 14-min

    5 reps (10RM)
    for 15-min

    A2

    Chest Supported
    Dumbbell Row

    5 reps (10RM)
    for 6-min

    5 reps (10RM) for


    8-min

    5 reps (10RM)
    for 10-min

    5 reps (10RM)
    for 12-min

    5 reps (10RM)
    for 14-min

    5 reps (10RM)
    for 15-min

    B1

    Bulgarian Split
    Squat

    5 reps/L/R
    (10RM) for 6min

    5 reps/L/R
    (10RM) for 8-min

    5 reps/L/R
    (10RM) for 10min

    5 reps/L/R
    (10RM) for 12min

    5 reps/L/R

    5 reps/L/R
    (10RM) for 15min

    B2

    Single Arm
    Dumbbell
    Overhead Press

    5 reps/L/R
    (10RM) for 6mn

    5 reps/L/R
    (10RM) for 8-min

    5 reps/L/R
    (10RM) for 10min

    5 reps/L/R
    (10RM) for 12min

    5 reps/L/R

    5 reps/L/R
    (10RM) for 15min

    Barbell Complex*

    3x6/

    3x8/

    3x6/

    3x8/

    3x6/

    3x8/

    Inverted
    Suspension Row

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    100 as fast as
    possible

    *Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
    **add 5-10lb to the weight used the week prior
    ***add 5-10lb to the weight used the week prior

    CARDIO WORKOUT 1

    CARDIO WORKOUT 2

    Start with a 5-10 minute general cardiovascular warm up followed by 5-10

    Start with a 5-10 minute general cardiovascular warm up followed by 5-10

    minute dynamic drills (stretches and skipping variations).

    minute dynamic drills (stretches and skipping variations).

    Next, set up a treadmill to the maximal incline and at a speed you can sprint

    Next, set up a treadmill to the maximal incline and at a speed you can sprint

    for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a

    for 60-seconds.

    50lb dumbbell and an ab wheel.

    Perform a 30-sec hill sprint and carefully step off the treadmill (keep

    Perform a 60-sec hill sprint and carefully step off the treadmill (keep
    it running).

    it running).

    Perform 20 kneeling high cable crunches.

    Perform 30-sec Elbow Plank on the exercise ball.

    Perform a farmers carry with the heaviest dumbbells you can find.

    Perform another 30-sec hill sprint.

    Perform 30 reverse crunches while holding the dumbbell (which is

    Perform another 60-sec hill sprint.

    placed on the floor above your head).

    Perform 20 lateral medicine ball wall tosses per side.

    Perform another 30-sec hill sprint.

    Perform another farmers carry just as written above.

    Perform 30 ab wheel rollouts from your knees.

    Walk as far as possible before putting the dumbbells down.

    Repeat this total sequence 6-8 times through.


    Repeat this total sequence 8-10 times through.
    Finish with a 5-10 minute general cardiovascular cool down.
    Finish with a 5-10 minute general cardiovascular cool down.

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