This program is designed to help maintain a slow increase in muscle while in a calorie deficit and on low sleep. Day 1 and 2 are supposed to be finished in 60 minutes. Day 3 and 4 are to be on the weekend and finished in less than an hour and a half.

Resident Weight Loss

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Hack Squat

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Treadmill

Squat (Barbell)

Leg Extension

Bulgarian Split Squat (Dumbbell)

Chest Press (Machine)

Pullover (Machine)

Chest Supported Row (Machine)

Bicep Curl (Machine)

Tricep Extension (Machine)

Lateral Raise (Machine)

Abs Crunch (Machine)

Incline Bench Press (Barbell)

Lat Pulldown

T-Bar Row

Seated Dip (Machine)

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