Weekly schedule
- Day 01 Legs & Glutes 9 exercises
- Day 02 Back & Arms 7 exercises
-
Day 03 Rest Recovery day — light walk or stretching
- Day 04 Legs & Glutes 9 exercises
- Day 05 Chest & Shoulders 6 exercises
- Day 06 Legs & Arms & Ab 10 exercises
-
Day 07 Rest Recovery day — light walk or stretching
Program overview
This training plan is built to help you burn fat while adding muscle and strength. It works your lower body three times per week, with extra emphasis on the glutes, and your upper body twice per week, with a focus on shaping the arm muscles. To follow this program, press the green save button below. Thus, when you head to the gym, you can open the program you saved on your profile page and complete the exercises with proper form.
WARMING UP AND STRETCHING
Warm-ups get your body ready for aerobic exercise. Their main job is to prepare your entire body for training. A good warm-up and stretching routine increases the elasticity and flexibility of tendons and ligaments. This does not take much time; even a 10-15 minute stretching routine can help you prevent injury. For that reason, always begin any exercise program with warm-up movements first, then stretching movements.
Nutrition
The daily calorie intake calculator helps you estimate how many calories you should eat based on your goal. If you want to lose weight, use the weight loss section to calculate your calorie target. If you want to gain muscle, choose the muscle building section.
