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.

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The Training Plan Source Powered By IREP Athletics

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