Information Motivation Supplementation
Ashley Horner

2-Week Training Schedule To Lose Fat And Gain Muscle!

2-Week Training Schedule To Lose Fat And Gain Muscle!

This is for anyone trying to lose some weight and look better! Try it out.

After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it.

So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.

Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).


Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.




Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.



Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.




Choose 3 or 4 exercises that target the shoulders.


*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.

How & When To Do Cardio?

I recommend the Stairmaster for those who want to put the accent on tightening their glutes.
"I recommend the Stairmaster for those who want to put the accent on tightening their glutes."

Do your cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.

If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can't make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you'll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).

Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!

Day Morning Afternoon/Evening
Monday Cardio Legs, calves
Tuesday Training Off
Wednesday Cardio Back and biceps, abs
Thursday Training Off
Friday Cardio Chest and triceps, abs
Saturday Cardio Shoulders, calves
Sunday Training Off

Good Luck!

I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the 2 weeks if you can!

Not to worry, after the 2 weeks are over I won't leave you hanging. I will change up this schedule for you so we can go into phase two together. I hope you finally decide to do something to improve your physical appearance and follow the schedule. Think of how sexy you will look afterwards.

Recommended For You

Ask The Siege: How Can I Fix My Desk Jockey Belly?

It's too easy to get sucked into the daily desk job grind and forget all about your health and longevity. Here's the Siege's plan to help you get rid of your desk-jockey belly and increase your energy and vitality!

Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

Gina's outlook on life and fitness keep her built and happy. See how this sizzling bodybuilder gets stage-ready while still enjoying things like rollerblading on the beach!

Gym Psychology: The 6 Types Of Motivation

Everyone is motivated a little differently. Learn what type of motivation best suits you and then use that knowledge to attack your awesome fitness goals!

Related Articles

About The Author

Mercedes Khani is an IFBB Figure Pro who took 2nd at the 2005 and 2006 IFBB Dutch National Championships, and 1st at the NBBF/IFBB Open Emerald Cup!

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Out of 10
81 Ratings



Showing 1 - 11 of 11 Comments

(5 characters minimum)

      • notify me when users reply to my comment

Rep Power: 0

  • rep this user

Great workout! Going over-board on losing fat can be a huge obstacle when shredding!!!!

Article Rated:
Feb 2, 2012 7:44pm | report

Rep Power: 0

  • rep this user

This article was very informative and I believe that it would be very helpful.

Sep 15, 2012 11:20am | report

Rep Power: 0

  • rep this user

what diet should I do ???

Apr 15, 2013 8:00pm | report

Rep Power: 0

  • rep this user

what diet should I do ?

Apr 15, 2013 8:00pm | report

Rep Power: 0

  • rep this user

R we doing cardio in tha evening after the wrkout

May 15, 2013 9:01pm | report

Rep Power: 0

  • rep this user

I'm on week 7 and all together I have lost 19 pounds since I first started , can't wait to try this at the gym ! Very excited though I cant always make it to the gym is there any good workouts to replace the arm section I can do at home

Dec 17, 2013 4:53pm | report

Rep Power: 0

  • rep this user

With diet ,suplement and great instructur, all we dream never being real if we dont have dream for chang.. so NEVER GIVE UP whatever ur condition now..

Apr 6, 2014 6:40am | report

Rep Power: 0

  • rep this user

is this for women only? also is it only one ser per exercise

Sep 9, 2014 11:26am | report

Rep Power: 0

  • rep this user

Awesome Article!!

My wife just gave birth to our second and she loves this routine!
She has officially (healthily)lost a whopping 22 lbs. since she started in the past 3 weeks.

Sep 23, 2014 1:40pm | report

Rep Power: 0

  • rep this user

Starting this today. In terms of the number of sets, do you just do one set per listed item or do you do 2/3 sets with the number of reps as stipulated?

Oct 6, 2014 5:24am | report
  • Body Stats
  • ht: 5'10"
  • wt: 300.27 lbs
  • bf: 25.0%

Rep Power: 0

  • rep this user

Is there a way to add this to my body calendar or save it somehow? I'm not going to have access to my laptop at the gym. I only have my phone. There's got to be some way to save or export these plans so they can be useful!

Oct 15, 2014 8:27pm | report
Showing 1 - 11 of 11 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
RSS Feeds Newsletter

Receive exciting features,
news & special offers from