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8-Week Weight Loss & 8-Week Muscle Plan

The training program is divided into two phases: Weeks 1-8 focuses on weight loss with a combination of HIIT, strength training, and steady cardio, while Weeks 9-16 emphasizes building lean muscle with specific workouts for arms, legs, chest, back, and shoulders. Each week includes warm-ups, cooldowns, and structured sets with varying repetitions and rest periods. Abdominal exercises are incorporated after each session in the second phase.

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Nnana Zacharia Matjila
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15 views5 pages

8-Week Weight Loss & 8-Week Muscle Plan

The training program is divided into two phases: Weeks 1-8 focuses on weight loss with a combination of HIIT, strength training, and steady cardio, while Weeks 9-16 emphasizes building lean muscle with specific workouts for arms, legs, chest, back, and shoulders. Each week includes warm-ups, cooldowns, and structured sets with varying repetitions and rest periods. Abdominal exercises are incorporated after each session in the second phase.

Uploaded by

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

Training Program:

Week 1-8: Weight Loss

Monday:

4min Warm-Up
15min HIIT Intervals
2min Cooldown

Barbell Bench Press


3 x 10 (60sec rest)

*Super set(SS) complete both exercise directly after each other without rest

SS1

Seated Chest Press


3 x 12 (0sec rest)
Push-up
3 x FAILURE (60sec rest)

*Tri set(TS) complete 3 exercises directly after each other without rest

TS1

Seated Dumbell Curl


3 x 8 (0sec rest)
Standing EZ Bar Curl
3 x 8 (0sec rest)
Incline Dumbbell Curl
3 x 8 (90sec rest)

Cable Cross Overs


3 x 10 (60sec rest)

Swiss Ball Crunches


5 x 25 (60sec rest)
Tuesday:

4min Warm-Up
15min HIIT Intervals
2min Cooldown

Barbell Squat
3 x 10 (60sec rest)

SS1

Dumbbell Lunges
3 x 12 (0sec rest)
Box Jumps
3 x 12 (60sec rest)

SS2

Leg Extensions
3 x 12 (0sec rest)
Leg Curls
3 x 12 (60sec rest)

Barbell Deadlift
3 x 10 (60sec rest)

SS3

Seated Calf Raises


3 x 12 (0sec rest)
Standing Calf Raises
3 x 12 (60sec rest)

Wednesday:

45-60min Steady Cardio (Running,Cycling,Rowing)

Thursday:

4min Warm-Up
15min HIIT Intervals
2min Cooldown

Dumbbell shoulder Press


3 x 10 (60sec rest)

SS1

Lateral Raises
3 x 12 (0sec rest)
Barbell Upright Row
3 x 12 (60sec rest)
TS1

Tricep Push Down


3 x 10 (0sec rest)
Seated Tricep Extension
3 x 10 (0sec rest)
Tricep Dips
3 x FAILURE (90sec rest)

Leg Raises
5 x 25 (90 sec rest)

Friday:

4min Warm-Up
15min HIIT Intervals
2min Cooldown

Lateral Pulldown Back


3 x 10 (60sec rest)

SS1

Chest Supported Rows


3 x 12 (0sec rest)
Reverse Grip Pulldown
3 x 12 (60sec rest)

SS2

Seated Row
3 x 12 (0sec rest)
Bent Over Row
3 x 12 (60 sec rest)

Russian Twist
5 x 25 (90sec rest)
Training Program:
Week 9-16:Lean Muscle

*Cardio at 45min per day


*Abdominal exercise after each session as follow:
-Decline crunches 4 x 20
-Hanging Leg Raises 4 x 20
-Russian Twist 4 x 20
**30sec rest after each set

Day 1: Arms

Biceps:
Barbell Curl (20,15,12,10)
Dumbbell Curl (15,12,10)
Concentration Curl (15,12,10)
Triceps:
Tricep Extensions (15,12,10,10)
Rope Pushdown (15,12,10)
Dumbbell Extensions (15,12,10)
Standing Calf Raise ( 4 x 25)

Day 2 : Legs

Quads,Hamstrings,Glutes:
Squats (20,15,12,10)
Leg Press (15,12,10)
Leg Extensions (15,12,10)
Leg Curls (20,15,12,10)
Straight Leg Deadlift (15,12,10)
Calves:
Seated Calf Raises (15,12,10)
Standing Calf Raises (20,15,12)
Day 3 : Chest

Incline Dumbbell Press (15,12,12,10)


Flat Dumbbell Press (15,12,10)
Flat Pullover (15,12,10)
Cable Crossover (12,12)
Incline Flys (12,12)

Day 4 : Back

Barbell Row (15,12,10,10)


One-arm Row (15,12,10)
Wide Grip Pull Down (15,12,10)
Seated Row (15,12,10)
Hyper-Extensions (15,12,10)

Day 5 : Shoulders

Dumbbell Press (15,12,10,10)


Side Lateral Raises (15,12,10)
Rear Delt Fly (15,12,10)
Shrugs (15,12,10)

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