6 Week Fat/ Weight Loss Plan for athletes

Average Weekly Training Hours 02:39
Training Load By Week
Average Weekly Training Hours 02:39
Training Load By Week

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, like the facebook page at facebook.com/BendFit and ask them there.

Sample Day 3
0:34:59
Tabata on gym spin bike

Warm-up 10 minutes. Then move on to your Tabata set: complete 20 seconds hard, 10 seconds easy for a total of 4 minutes. The 20 second efforts must be as hard as possible, and HR will be close to maximum for the full 4 minutes. Recover easy for 10 minutes. Repeat tabata set one time, then cool-down.

Sample Day 4
0:45:00
Shoulders, Triceps, Core

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 5
0:45:00
Legs/Back

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 6
0:45:00
Chest/ Biceps

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 7
1:00:00
Choice of Activity

Do 1 hour of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Sample Day 10
0:34:59
Tabata on gym spin bike

Warm-up 10 minutes. Then move on to your Tabata set: complete 20 seconds hard, 10 seconds easy for a total of 4 minutes. The 20 second efforts must be as hard as possible, and HR will be close to maximum for the full 4 minutes. Recover easy for 10 minutes. Repeat tabata set one time, then cool-down.

Sample Day 11
0:45:00
Shoulders, Triceps, Core

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.

Bradley Haag
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Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.