6-weeks Weight Loss Program (Complete Workout and Cardio Sessions)

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Rest

Full body
Workout A

Cardio
Workout 1

Full body
Workout B

Rest

Full body
Workout A

Cardio
Workout 2

Rest

Full body
Workout B

Cardio
Workout 1

Full body
Workout A

Rest

Full body
Workout B

Cardio
Workout 2

Rest

Full body
Workout A

Cardio
Workout 1

Full body
Workout B

Rest

Full body
Workout A

Cardio
Workout 2

Rest

Full body
Workout B

Cardio
Workout 1

Full body
Workout A

Rest

Full body
Workout B

Cardio
Workout 2

Rest

Full body
Workout A

Cardio
Workout 1

Full body
Workout B

Rest

Full body
Workout A

Cardio
Workout 2

Rest

Full body
Workout B

Cardio
Workout 1

Full body
Workout A

Rest

Full body
Workout B

Cardio
Workout 2

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

A2

Pull Up

B1

Romanian
Deadlift

B2

Single Arm
Dumbbell
Bench Press

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

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

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

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

5 reps/L/R

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

Barbell
Complex*

3x6/

3x8/

3x6/

3x8/

3x6/

3x8/

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

5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM)
for 6-min
for 8-min
for 10-min
for 12-min
for 14-min
for 15-min
5 reps for 6min

5 reps for 8min

5 reps for 10min

5 reps for 12min

5 reps for 14min

5 reps for 15min

5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM) 5 reps (10RM)
for 6-min
for 8-min
for 10-min
for 12-min
for 14-min
for 15-min

WORKOUT B: 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

Conventional
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

A2

Chest Supported
Dumbbell Row

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

B1

Bulgarian Split
Squat

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

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

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

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

5 reps/L/R

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

B2

Single Arm
Dumbbell
Overhead Press

5 reps/L/R
(10RM) for 6mn

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

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

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

5 reps/L/R

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

Barbell Complex*

3x6/

3x8/

3x6/

3x8/

3x6/

3x8/

Inverted
Suspension Row

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 = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

CARDIO WORKOUT 1

CARDIO WORKOUT 2

Start with a 5-10 minute general cardiovascular warm up followed by 5-10

Start with a 5-10 minute general cardiovascular warm up followed by 5-10

minute dynamic drills (stretches and skipping variations).

minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint

Next, set up a treadmill to the maximal incline and at a speed you can sprint

for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a

for 60-seconds.

50lb dumbbell and an ab wheel.

Perform a 30-sec hill sprint and carefully step off the treadmill (keep

Perform a 60-sec hill sprint and carefully step off the treadmill (keep
it running).

it running).

Perform 20 kneeling high cable crunches.

Perform 30-sec Elbow Plank on the exercise ball.

Perform a farmers carry with the heaviest dumbbells you can find.

Perform another 30-sec hill sprint.

Perform 30 reverse crunches while holding the dumbbell (which is

Perform another 60-sec hill sprint.

placed on the floor above your head).

Perform 20 lateral medicine ball wall tosses per side.

Perform another 30-sec hill sprint.

Perform another farmers carry just as written above.

Perform 30 ab wheel rollouts from your knees.

Walk as far as possible before putting the dumbbells down.

Repeat this total sequence 6-8 times through.

Repeat this total sequence 8-10 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Finish with a 5-10 minute general cardiovascular cool down.