6 Week Workout Plan To Lose Weight And Gain Muscle

Days 21-25 Lose Fat. Rest for no more than 15 to 20 seconds between sets to.

Pin On 6 Months Goals January June Results

A 6 day workout schedule is one of the most effective routines for building muscle.

6 week workout plan to lose weight and gain muscle. Our two-phase program is designed to build muscle via the right balance of mass-building exercises sufficient volume and intensity-boosting techniques. Days 1-5 Lose Fat. You might be able to get away with a 5 day split but the 3 day workout routine is the best option for beginners.

Day 1 Burn Fat Build Muscle. Flat DB Chest Press. Keep your trunk tight throughout the movement.

Simply warm up for 5 mins go into the 8 mins of HIIT performing 20 Secs of work and 10 Secs of rest and then cool down for 3-5 mins after you finished your rounds. Heavy loads for low to moderate reps to gain strength and muscle. The participants worked out 6 days a week doing resistance training sprint work high-intensity interval training HIIT and plyometric circuits.

The workout and diet plan will consist of 5 days of losing fat alternated with 5 days of gaining muscle. Instead focus on integrating compound movements such as squats deadlifts presses and rows. This may seem like a hectic schedule but that is actually one of the factors that makes this so effective.

They also had to hit 10000 steps every day. Next set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Bring your hips through at the top and squeeze your glutes.

Bedtime just got a lot more appetizing. Compound Lifting as a Foundation Any good cutting workout plan will include compound lifting. Set up a mat beside your treadmill with an exercise ball a 50lb dumbbell and an ab wheel.

Have protein at night to boost muscle gains while you sleep. After each circuit it is also recommended to perform 8 minutes of HIIT on a cardio machine of your choice. How to Set Up Your Diet for Fat Loss Success.

The Get Ripped Workout Plan Do this high-repetition programme for weeks two four six eight and ten. Hinge and pick-up heavyweight. The Workout Program to Build Lean Muscle The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle.

Around 45-60 minutes before bed eat 1-15 cups of cottage cheese 2 fat or less or a scoop of casein in a shake or protein puddling. Consistency is key here so build up momentum with this 5-day workout routine for weight loss and muscle gain. For the best results stick to this plan for 6-8 weeks before taking a break.

Its time to get started on your next 10 pounds. Perform 30-sec Elbow Plank on the exercise. Its focus is to help increase muscle gain and strength development.

Days 6-10 Gain Muscle. Exercise 2 Pull Ups. High Incline DB Chest Press.

Lose weight build muscle or get fit check out our mens and womens 6 week workout plan for you that can be done at home with no equipment. Alternate Day 1 and Day 2 workouts. Distribute the weight evenly through your feet.

It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscles training day for 3-5 sets and 6-12 reps although well keep everything 8 here. Days 11-15 Lose Fat. This means you are performing movements like squats deadlifts overhead presses and other big lifts.

Focus on increasing the weight youre able to use over time while aiming for 5-8 reps per set. But this is true only for those who can recover well enough. Supinated BB Bent Over Row.

Perform each workout in a circuit fashion. Days 16-20 Gain Muscle. Your rep tempo should be slow and controlled.

The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Use your traps as a shelf for the bar. Days 26-30 Gain Muscle.

Perform a 30-sec hill sprint and carefully step off the treadmill keep it running. Pronated Grip Lat Pull Down. The muscle building program is suitable for beginners and intermediates.

Weeks 1-3 preferably done Monday Wednesday and Friday or Tuesday Thursday and Saturday. Exercise 1 Back Squat Feet shoulder width. For most beginners working out 6 days a week is simply overkill.

Sit back on your hips drive your knees out. These moves allow you to lift the most weight and stimulate the most total muscle mass possible which is why they should be the foundation of each workout. Once youve completed 6-8 weeks of this workout routine upgrade to this 12-week advanced 12-week mass building transformation workout plan.

The first two weeks of the program are all about lifting heavy with mass-building compound exercises.

Pin On Workout