Moderate Fat Burn & Muscle Gain

Progressive overload with a focus in fat burn & gaining muscle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Chest Press (Machine)

Tricep Dip (Bodyweight)

Tricep Extension (Dumbbell)

Shoulder YTWL

Plank (Weighted)

Cardio

Upper Push- Chest,Shoulder,Tri

Deadlift (Smith Machine)

Romanian Deadlift (Barbell)

Trap Bar Power Shrug

Hip Thrust (Machine)

Goblet March

Cardio (Zone 2)

Full Body

Single Leg Romanian Deadlift

Glute-Ham Raise

Hip Abductor (Machine)

Hip Adductor (Machine)

Glute Kickback

Hamstring Curl

Calf Raise (Leg Press)

Lower Body- Glutes & Ham

Pull-Up (Assisted)

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Back Extension (Weighted)

Pallof Press

Upper Pull- Back & Biceps

Squat (Smith Machine)

Leg Press

Leg Extension

Bulgarian Split Squat (Dumbbell)

Single Leg Press

Goblet Duck Walk

Lower Body- Glutes,Quads,Core

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