Transform your physique in just 4 weeks with this dynamic program designed for weight loss and muscle gain. Committing to 6 days a week, you'll engage in a balanced mix of push/pull workouts, interval training, and focused leg and core sessions. Each workout is expertly crafted to maximize fat burning while building lean muscle, ensuring you achieve your fitness goals efficiently. Get ready to challenge yourself and see real results!

Program is designed to make you lose fat and fain muscles.

Weight loss + Muscle gain

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Bench Press (Barbell)

One Arm Bent Over Row

Seated Shoulder Press (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Plank

Push/Pull

Intervall

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Hip Thrust (Barbell)

Hanging Leg Raise

Legs & Core

Walk

Rest/Walk

Kettlebell Swing

Push Up

Goblet Squat

Bent Over Row (Barbell)

Mountain Climber

Russian Twist (Dumbbell)

Full body

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