6 Week Fat/ Weight Loss Plan for athletes

Author

Bradley Haag

All plans by this Coach

Length

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

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

Bradley Haag

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.

Back to Plan Details

Sample Day 1

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 2

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 8

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 9

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 10

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 11

1:00:00
Choice of Activity

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

Sample Day 24

1:30:00
Choice of Activity

Do 1-2 hours of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

6 Week Fat/ Weight Loss Plan for athletes

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