Move Weight to Lose Weight

Here’s a 6-week weight loss training program that uses weights only, designed to be followed 5 days per week. This plan incorporates compound movements to maximize calorie burn and muscle engagement, along with some isolation exercises for balanced development.

Week 3-4

	•	Increase weights by 5-10% and decrease reps by 2-3 per set.

Week 5-6

	•	Focus on progressive overload and attempt to lift heavier weights.
	•	Perform the same exercises but aim for 3 sets of 8-10 reps for each exercise, maintaining form and control.

Notes

	•	Warm-up: Start each session with a 5-10 minute dynamic warm-up (e.g., jumping jacks, arm circles, leg swings).
	•	Cool-down: End each session with a 5-10 minute cool-down (e.g., static stretching, deep breathing).
	•	Rest between sets: Take 60-90 seconds of rest between sets.
	•	Diet and Hydration: Ensure proper nutrition and hydration to support your weight loss and muscle recovery.
	•	Listen to your body: Modify exercises or rest as needed to avoid injury.

This program focuses on compound movements to maximize calorie burn and muscle engagement while incorporating isolation exercises for balanced development. Adjust weights as needed to ensure proper form and to challenge your muscles appropriately.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Plank

Full body

Incline Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Russian Twist

Upper Body

Leg Press

Lunge (Barbell)

Lying Leg Curl

Leg Extension

Hanging Leg Raise

Lower Body

Front Squat (Barbell)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Arnold Press

Romanian Deadlift (Barbell)

Side Plank

Full Body

Push Up

Pull-Up (Bodyweight)

Seated Row (Cable)

Lateral Raise (Machine)

Hammer Curl

Skull Crusher

Mountain Climber

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