Scribd
Upload
4 views

exercise schedule

The document outlines a 6-day workout plan aimed at fat loss and muscle building, incorporating strength training, functional movements, and moderate cardio. Each day focuses on different muscle groups and includes specific exercises, warm-ups, and cool-downs, with an emphasis on proper form and gradual progression. Key tips for success include maintaining a protein-rich diet, staying hydrated, and ensuring adequate recovery.

Uploaded by

kohli.alok
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
4 views

exercise schedule

The document outlines a 6-day workout plan aimed at fat loss and muscle building, incorporating strength training, functional movements, and moderate cardio. Each day focuses on different muscle groups and includes specific exercises, warm-ups, and cool-downs, with an emphasis on proper form and gradual progression. Key tips for success include maintaining a protein-rich diet, staying hydrated, and ensuring adequate recovery.

Uploaded by

kohli.alok
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

z Great goal!

Combining **strength training**, **functional movements**,


and **moderate cardio** will help you lose fat while building muscle. At
133 kg, focus on **joint-friendly exercises** with proper form and gradual
progression. Here’s a balanced 6-day plan (adjust weights/intensity as
needed):

---

### **Weekly Routine Overview**


**Goal:** **Burn calories** + **Build muscle** with a mix of weights,
functional training, and cardio.
**Rest Days:** 1–2 days/week (active recovery).

| **Day** | **Focus** | **Key Exercises**


|
|---------------|------------------------------------|--------------------------------------------------
---------------------------------|
| **Day 1** | Full-Body Strength Training | Squats, Deadlifts, Chest
Press, Rows |
| **Day 2** | Functional/Cardio Conditioning | Farmer’s Carry, Step-
Ups, Battle Ropes, Cycling |
| **Day 3** | Upper Body Strength + Core | Bench Press, Pull-Ups
(assisted), Plank Rows, Core Circuits |
| **Day 4** | Active Recovery | Yoga, Swimming, or Light
Walking |
| **Day 5** | Lower Body Strength + Power | Lunges, Leg Press, Box
Jumps (low impact), Hip Thrusts |
| **Day 6** | Functional Circuit Training | Kettlebell Swings, Sandbag
Lifts, Sled Pushes, TRX Rows |
| **Day 7** | Rest or Light Activity | Stretching, Foam Rolling, or
Leisure Walk |

---

### **Detailed Plan**


#### **Day 1: Full-Body Strength Training**
**Focus:** Compound lifts for muscle growth.
- **Warm-Up:** 10 mins brisk walk + dynamic stretches (arm circles,
bodyweight squats).
- **Exercises (3 sets of 8–12 reps):**
1. **Goblet Squats** (dumbbell/kettlebell): Strengthens quads, glutes,
and core.
2. **Romanian Deadlifts** (dumbbells): Targets hamstrings and lower
back.
3. **Dumbbell Chest Press** (on bench/floor): Builds chest and triceps.
4. **Bent-Over Rows** (dumbbells): Works back and biceps.
- **Finisher:** 10–15 mins incline treadmill walking (3–4% incline).

---
#### **Day 2: Functional/Cardio Conditioning**
**Focus:** Burn fat while improving mobility and endurance.
- **Warm-Up:** 5 mins rowing machine or jumping jacks (low impact).
- **Circuit (3 rounds, 45 sec work/15 sec rest):**
1. **Farmer’s Carry** (heavy dumbbells): Grip strength and core stability.
2. **Step-Ups** (low bench): Glutes and balance.
3. **Battle Ropes** (or shadow boxing): Cardio blast.
4. **Mountain Climbers** (slow, controlled): Core and shoulders.
- **Cardio:** 20 mins cycling or elliptical (steady pace).

---

#### **Day 3: Upper Body Strength + Core**


**Focus:** Sculpt arms, shoulders, and core.
- **Warm-Up:** Band pull-aparts, shoulder rotations.
- **Exercises (3 sets of 10–15 reps):**
1. **Incline Dumbbell Press**: Targets upper chest.
2. **Assisted Pull-Ups** (bands or machine): Builds back and biceps.
3. **Overhead Press** (dumbbells): Strengthens shoulders.
4. **Plank Rows** (renegade rows): Core + back.
- **Core Finisher (3 rounds):**
- 30 sec Dead Bug
- 15 Russian Twists (weighted)
- 10 Leg Raises

---

#### **Day 4: Active Recovery**


- **Yoga/Stretching:** 30 mins (focus on hips, shoulders, and spine).
- **Optional:** Light swimming or walking (keep heart rate low).

---

#### **Day 5: Lower Body Strength + Power**


**Focus:** Build legs and explosive power.
- **Warm-Up:** 10 mins cycling + leg swings.
- **Exercises (3 sets of 8–10 reps):**
1. **Bulgarian Split Squats** (bodyweight or dumbbells): Quads and
glutes.
2. **Leg Press Machine** (or bodyweight squats): Focus on slow eccentric
phase.
3. **Kettlebell Swings**: Power and posterior chain.
4. **Hip Thrusts** (bodyweight or barbell): Glute activation.
- **Finisher:** 10 mins stair climber or sled pushes (light weight).

---

#### **Day 6: Functional Circuit Training**


**Focus:** Full-body conditioning with real-world movements.
- **Warm-Up:** 5 mins jump rope (or imaginary rope).
- **Circuit (3 rounds, 60 sec per exercise):**
1. **Sandbag Clean & Press** (or dumbbell clean): Full-body power.
2. **TRX Rows**: Back and grip strength.
3. **Lateral Lunges**: Mobility and glutes.
4. **Sled Pushes** (or heavy cart pushes): Leg drive and cardio.
- **Cool-Down:** Stretch hamstrings and shoulders.

---

### **Key Tips for Success**


1. **Progressive Overload:** Increase weights by 5–10% every 2–3 weeks.
2. **Form First:** Prioritize technique to avoid injury—ask a trainer for
feedback.
3. **Nutrition:**
- Eat **1.6–2.2g of protein/kg/day** (e.g., 210–290g protein for 133 kg).
- Moderate calorie deficit (~300–500 kcal/day) to lose fat while fueling
muscle growth.
4. **Hydration & Recovery:** Sleep 7–8 hours, foam roll sore muscles, and
take rest days seriously.

---

### **Equipment Needed**


- Dumbbells/kettlebells
- Resistance bands
- Bench/step
- TRX straps (optional)
- Access to a gym (leg press, sled, etc.)

---

### **Sample Daily Protein Plan**


- Breakfast: Greek yogurt + nuts + berries
- Lunch: Grilled chicken + quinoa + veggies
- Snack: Protein shake + peanut butter
- Dinner: Salmon + sweet potato + broccoli

---

Stay consistent, track your lifts, and adjust as you get stronger. You’ll lose
fat and gain muscle simultaneously with this hybrid approach! 💪🔥

You might also like