Lose 10 Pounds in 6 Weeks Training Plan
This training plan is where you’ll transform your body through strategic movement. Designed to maximize fat loss while building strength and endurance, this program balances strength training and cardio to help you reach your goals efficiently. Strength training forms the core of this plan, allowing you to preserve and build muscle as you lose fat, while cardio enhances your calorie burn and improves cardiovascular health.
How to Best Approach This Section
- Follow the Weekly Structure: The program includes a mix of strength and cardio days, along with one day for active recovery or rest. Stick to this schedule as closely as possible to ensure a proper balance between intensity and recovery.
- Prioritize Form Over Weight: Use proper form during all exercises to prevent injury and maximize effectiveness. If you're unsure about technique, consider consulting a trainer or using trusted online resources.
- Challenge Yourself Gradually: Progression is key to results. Gradually increase weights, reps, or intensity as you grow stronger, ensuring that every workout pushes you toward improvement.
- Stay Consistent: Even on days when motivation is low, showing up and completing your session—whether it's strength training or cardio—will keep you on track.
- Enjoy the Variety: With workouts targeting your full body, upper body, and lower body, you’ll keep your routine fresh while ensuring balanced progress.
This plan is designed to help you not just lose weight but also improve your overall fitness, strength, and performance. Embrace the journey, and remember that every workout brings you closer to your goals.
Training Plan Overview
Split:
- 4 Days Strength Training + 2 Days Cardio
Weekly Schedule:
Full-Body Strength - Day 1
Squats: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform take a shoulder width stance or slightly wider, squat down to parallel or below. Pause for one second at the bottom before standing back up.
Muscles trained: Quads & Glutes
Rack Pulls: 3 Sets x 6-8 Reps
Rest 60-90 seconds in between sets.
To perform: Set the safety bar to just below your knee. If you don't have a safety bar at your gym you can use 2-45 lbs. plates on each side as a platform. Grab the bar push your hips back and pull the bar into your thighs.
Muscle trained: Posterior chain, erectors, lats, hamstrings.
I like this exercise for beginners because it teaches you how to train the hinge pattern. Once you get this doing regular deadlifts becomes a lot easier.
Bent Over Barbell Rows: 3 Sets x 10-12 Reps
Rest 60-90 seconds in between sets.
To perform: Start with bar just below your knees. Pull bar up toward your stomach.
Muscles trained: Lats and lower traps.
Dumbbell Bench Press: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform: Lower dumbbells to the outside of your chest, keep your elbows at a 45 degree from your body. This help minimize shoulder pain. The press up above your face in an arch.
Muscles trained: Chest (pectoralis major)
Front Plank: 3 Sets x 30-45 seconds
Rest 30 seconds in between sets.
To perform: Tuck your glutes (posterior tilt), then push your elbows into the ground while pushing your upper back into the ceiling.
Cardio Day - Day 2
HIIT Example:
5 minute warm-up: Either Bike or Jog.
6-10 second sprints, 60-90 second active rest (walk or light jog) x 6-8 rounds.
Side Plank: 3 Sets x 20-30 seconds each side
Rest 60 seconds in between sets.
To perform: Lay on your side. Keep your supporting arm/elbow underneath your shoulder, raise your hips.
Upper Body Strength - Day 3
Overhead Shoulder Press: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform: Starting with dumbbells outside of shoulders, raise them above your head. Avoid arching your lower back when raising the weight. This is where having a good plank form transfers over.
Muscles trained: Front and side delts.
Reverse Grip Pulldown: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform: Grab the bar shoulder width apart palms facing towards you. Start with arms directly above your head to get a full stretch. Lower the bar to chest, focus on bringing your elbows down into your pockets.
Muscles trained: Lats and biceps
Inclined Dumbbell Press: 3 Sets x 10-12 Reps
Rest 60-90 seconds in between sets.
To perform: Set bench at a slight inclined. The higher the inclined the more you workout your shoulders versus your chest. Lower weight to outside of your chest, keeping elbow at 45 degrees from your body, then raise the weight above your face.
Muscles trained: Upper pecs
Seated Row: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform: Lean slightly forward to stretch your lats, then pull towards your stomach.
Muscles trained: Lats and lower traps
Tricep Press downs: 3 Sets x 12-15 Reps
Rest 60-90 seconds in between sets.
To perform: Stand with a slight lean forward. Grab the bar at chest height keep your elbows in front of you, next press down and extend your arms keeping your elbows in the same place.
Muscles trained: Primarily the tricep brachii, the lateral, medial and some of the long head of the tricep.
Low Body Strength - Day 4
Hip Thrusts: 3 Sets x 10-12 Reps
Rest 60-90 seconds in between sets.
To perform: Squeeze your glutes and raise your hips, keep you chin tucked when raising your hips. This will help keep your back straight during the movement. Avoid arching your back when raising the weight.
Muscles trained: Glutes
Romanian Deadlifts: 3 Sets x 10-12 Reps
Rest 60-90 seconds in between sets.
To perform: Push back your hips while lowering the weight to mid shin/leg. Then push hips forward and squeeze your glutes while pulling bar into your thighs. Don't hyperextend leaning back at the top.
Muscles trained: Hamstrings and posterior chain.
Walking Lunges: 3 Sets x 10-12 Reps per leg
Rest 60-90 seconds in between sets.
To perform: Step forward and slightly out, this helps with balance. The bring feet together before step forward to the other leg.
Muscles trained: Primarily Quads & secondary glutes.
Front Plank: 3 Sets x 30-45 seconds
Rest 30 seconds in between sets.
Cardio Day - Day 5
Steady State example:
30-45 Minutes jogging, cycling, or inclined walking on treadmill.
Side Plank: 3 Sets x 20-30 seconds each side
Rest 60 seconds in between sets.
Full-Body Strength - Day 6
Box Squats: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform: Choose a box or bench that allows you to squat to parallel not above. Lower the weight and sit on the box, pause for 1-2 seconds before standing up. Avoid rocking back and forth when trying to stand up, you might have to use less weight if you find yourself do this.
Muscles trained: Quads and glutes.
Dumbbell Bench Press: 3 Sets x 8-10 Reps
Rest 60-90 seconds in between sets.
To perform: Lower dumbbells to the outside of your chest, keep your elbows at a 45 degree from your body. This help minimize shoulder pain. The press up above your face in an arch.
Muscles trained: Chest (pectoralis major)
Rack Pull Deadlifts: 3 Sets x 6-8 Reps
Rest 60-90 seconds in between sets.
To perform: Set the safety bar to just below your knee. If you don't have a safety bar at your gym you can use 2-45 lbs. plates on each side as a platform. Grab the bar push your hips back and pull the bar into your thighs.
Lat Pulldowns: 3 Sets x 10-12 Reps
Rest 60-90 seconds in between sets.
To perform: Grab the bar with a wide grip as if you are making a Y with your arms. Start with arms directly above your head to get a full stretch. Lower the bar to chest, focus on bringing your elbows down into your pockets.
Muscles trained: Lats & lower traps
Front Plank: 3 Sets x 30-45 seconds
Rest 30 seconds in between sets.
Rest & Recovery Day - Day 7
Some recommended recovery methods:
- Long walk outside: 60-90 minutes.
- Meditation
- Breathwork
- Yin Yoga
- Sauna
- Hot Bath
- Mobility exercises.
- Anything that help to calm your nervous system and also helps to increase circulation.