Weightloss Strength Plan-12 Weeks (beginner to intermediate lifters)

Average Weekly Training Hours 01:55
Training Load By Week
Average Weekly Training Hours 01:55
Training Load By Week

This plan is created for the athlete that is looking to lose weight priort o his/her event. This program was created to work in conjuntion with a solid endurance program.

You will only need DBs a Pull-Up bar and space to complete all workouts.

Phase 1: 2 weeks of 2 lifts per week to establish routine followed by 2 weeks of 3 lifts per week.

Phase 2: Establishes strength gains and introduces core. 3 lifts per week

Phase 3: Maximizes strength and core gains. 3 lifts per week

Sample Day 1
0:30:00
Weight Loss Phase 1 Day 1

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Sample Day 3
0:30:00
Weight Loss Phase 1 Day 2

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between circuits.

Sample Day 8
0:30:00
Weight Loss Phase 1 Day 1

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Sample Day 10
0:30:00
Weight Loss Phase 1 Day 2

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between circuits.

Sample Day 15
0:30:00
Weight Loss Phase 1 Day 1

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Sample Day 17
0:30:00
Weight Loss Phase 1 Day 2

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between circuits.

Sample Day 19
0:30:00
Weight Loss Phase 1 Day 3

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.