Workout Routines

Lose Fat in 6 Weeks with this Workout Routine

Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body.

Lose Fat in 6 Weeks with this Workout Routine
Patrik Giardino / Getty

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

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

Pull Up

5 reps for 6-min

5 reps for 8-min

5 reps for 10-min

5 reps for 12-min

5 reps for 14-min

5 reps for 15-min

B1

Romanian 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

B2

Single Arm Dumbbell Bench Press

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

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

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

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

5 reps/L/R

(10RM) for 14-min

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

C

Barbell Complex*

3x6/

exercise

3x8/

exercise

3x6/

exercise**

3x8/

exercise**

3x6/

exercise***

3x8/

exercise***

D

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

*Barbell Complex = Bent Over Row, Hang Power Clean to Push Press, Back Squat
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

See next page for Workout B: Full Body >>

Pages
Comments