GPT Hybrid Training for Weight Loss

This program combines cardio for calorie burn + strength training for building muscle and burning fat. Generated by ChatGPT and edited as needed to meet goals and match equipment available at most gyms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Dumbbell)

Dumbbell Row

HIIT Running

Upper Body + HIIT Cardio

Romanian Deadlift (Barbell)

Squat (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Stair Climber

Lower Body + Moderate Cardio

Incline Bench Press (Dumbbell)

Goblet Squat

Leg Curl

Seated Row (Cable)

Decline Sit Up (Weighted)

Interval Running

Full Body + Cardio Intervals

Reverse Abs Crunch (Bodyweight)

Bicycle Crunch

Heel Touches

Russian Twist (Dumbbell)

Plank

Cardio

Cardio + Core

Overhead Press (Dumbbell)

Bent Over Row (Dumbbell)

Leg Extension

Split Squat (Smith Machine)

Incline Walk

Lower Body + Steady Cardio

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