8 Weeks | 4 days/week - Build Muscle Mass while Reducing Body Fat
8 Weeks | 4 days/week - Build Muscle Mass while Reducing Body Fat
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Alex Boike
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Understanding the Goal
The aim is to build muscle mass while reducing body fat, focusing on full body strength.
Program Structure
We'll follow a 4-day split focusing on different muscle groups each day.
Monday: Legs and Core
Tuesday: Chest, Shoulders, Triceps
Thursday: Back, Biceps
Saturday: Full Body Circuit
Key Considerations
Progressive overload: Gradually increase weight, reps, or sets over time.
Nutrition: Consume a balanced diet with adequate protein for muscle repair and growth.
Rest: Prioritize sleep for recovery. Aim for 7-9 hours of sleep per night.
Hydration: Stay well-hydrated throughout the day.
Listen to your body: If you experience pain, adjust the program or consult a healthcare professional.
Note: Always consult with a healthcare professional before starting any new workout regimen.
Due to the nature of the program being conducted online without visual oversight. No responsibility is taken by the author of this program if an injury occurs as a result of conducting this program. The athlete understands this risk, and only conducts the program at their own risk.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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strength
x4
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| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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—— | —— |
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.