6 Week Fat/ Weight Loss Plan for athletes
Author
Bradley Haag
All plans by this CoachLength
6 Weeks
Typical Week
1 Day Off, 4 Strength, 1 X-Train, 1 Run
Longest Workout
1:30 hrs
Plan Specs
fitness weightloss
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Summary
This plan is designed for individuals who have at least 1 year of weightlifting and athletic experience.
The plan covers 6 weeks focusing on burning fat while also refining your speed, endurance, and power. If you have any questions about the plan, please contact me at bradleyhaag3@gmail.com
Stats
Sample Day 1
Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.
Workout: 3 sets of the following
Sitting on stability ball dumbell shoulder press: 10-12 reps
Standing dumbell or cable shoulder side raise: 10-12 reps
Hand stand push-ups: 6-8 reps for this
Close grip bench press: 10-12 reps
Tricep Pushdown: 10-12 reps
Dips: 6-8 reps
Cable Torso twists: 10-12 reps
Cable Woodchop: 10-12 reps
Stability ball knee-up: 12-15reps
Hanging leg raises: 12-15reps
Cooldown with some light cardio and stretching.
Sample Day 2
Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.
Workout: 3 sets of the following
Lat Pull-Downs: 10-12 reps
Dumbbell One Arm Row: 10-12 reps
Neutral Grip Pull-Ups: 10-12 reps
Stability ball leg curls: 10-12 reps
Walking lunges w/dumbells: 10-12 reps each side
Single leg squats (ethier use a stability ball aganist a wall or rest 1 leg on a bench behind you): 10-12 reps
Cooldown with some light cardio and stretching.
Sample Day 8
Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.
Workout: 3 sets of the following
Sitting on stability ball dumbell shoulder press: 10-12 reps
Standing dumbell or cable shoulder side raise: 10-12 reps
Hand stand push-ups: 6-8 reps for this
Close grip bench press: 10-12 reps
Tricep Pushdown: 10-12 reps
Dips: 6-8 reps
Cable Torso twists: 10-12 reps
Cable Woodchop: 10-12 reps
Stability ball knee-up: 12-15reps
Hanging leg raises: 12-15reps
Cooldown with some light cardio and stretching.
Sample Day 9
Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.
Workout: 3 sets of the following
Lat Pull-Downs: 10-12 reps
Dumbbell One Arm Row: 10-12 reps
Neutral Grip Pull-Ups: 10-12 reps
Stability ball leg curls: 10-12 reps
Walking lunges w/dumbells: 10-12 reps each side
Single leg squats (ethier use a stability ball aganist a wall or rest 1 leg on a bench behind you): 10-12 reps
Cooldown with some light cardio and stretching.
Sample Day 10
Warm-up: 3-5min aerobic bike or run. 25 jumping jacks or 5min jumprope. 10 pushups, 10 squats, 10 side lunges.
Workout: 3 sets of the following
Dumbbell Stability Ball Chest Press 10-12
Dumbbell or Machine Flies 10-12
Incline Bar-bell press 10-12
Push-ups 20-25
EZ-Barbell bicep curl 10-12
Alternating bicep cirls on stability ball 10-12
Pull-ups, palms facing you, focusing on biceps 10-12
Cooldown with some light cardio and stretching.
Sample Day 11
Do 1 hour of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.
Sample Day 24
Do 1-2 hours of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.