Your 3-day workout plan, tailored to help you achieve your fitness goals.
This lose weight workout spans over 6 weeks, with 3 workout days per week.
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
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1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
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1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
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1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
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1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
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1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |
Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 1 | 1 | 1 | 1 | 1 | ||||||||||||||||||
2 | 2 | 2 | 2 | 2 | 2 | ||||||||||||||||||
3 | 3 | 3 | 3 | 3 | 3 |