Lose fat + Full Body Workout + Hypertrophy

For maximum muscle stimulus and fat loss, a 6-day push-pull-legs (PPL) split with hypertrophy and fat-burning elements is ideal. This will maximize muscle growth while incorporating cardio and core training to accelerate fat 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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Dip (Weighted)

Sprint

Push-Chest+Shldrs+Tri+HIIT

Pull-Up (Weighted)

Clean Deadlift

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Hanging Leg Raise

Cable Crunch

Russian Twist (Dumbbell)

Pull (Back, Biceps) + Abs

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Plank (Weighted)

Abs Crunch (Weighted)

Walk

Legs+Core+Steady-State Cardio

Upper Hypertrophy (Chest, Back, Shoulders, Arms) + HIIT

Incline Bench Press (Barbell)

Chin-Up (Weighted)

Seated Shoulder Press (Dumbbell)

T-Bar Row

Battle Ropes

Upper Hypertrophy

Lower Hypertrophy (Legs, Glutes, Core) + Abs

Front Squat (Barbell)

Step-Up (Weighted)

Glute Bridge (Barbell)

Hanging Knee Raise

Bicycle Crunch

Lower Hypertrophy

Full-Body Metabolic Conditioning + HIIT/Cardio

Kettlebell Swing

Box Jump

Farmer's Walk (Weighted)

Jump Squat

Jump Rope

Full-Body Metabolic Condition

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