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).

Monday

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

Monday: Quads/Hamstrings/Calves
Quads
1

Leg Extensions

1 set of 25 reps
Leg Extensions Leg Extensions

2

Leg Press

1 set of 25 reps
Leg Press Leg Press

3

Dumbbell Lunges

1 set of 15-20 steps per foot
Dumbbell Lunges Dumbbell Lunges

4
Wide Stance Barbell Squat Wide Stance Barbell Squat

5

Hack Squat

1 set of 20 reps
Hack Squat Hack Squat

6

Thigh Abductor

1 set of 25 reps
Thigh Abductor Thigh Abductor

hamstrings
7

Seated Leg Curl

1 set of 20 reps
Seated Leg Curl Seated Leg Curl

8

Standing Leg Curl

1 set of 20 reps
Standing Leg Curl Standing Leg Curl

9

Lying Leg Curls

1 set of 20 reps
Lying Leg Curls Lying Leg Curls

10

Romanian Deadlift

1 set of 20 reps
Romanian Deadlift Romanian Deadlift

calves
11

Seated Calf Raise

1 set of 25 reps
Seated Calf Raise Seated Calf Raise

12

Standing Calf Raises

1 set of 25 reps
Standing Calf Raises Standing Calf Raises

Wednesday

SEATED CABLE ROW

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

Wednesday: Back/Biceps/Abs
Back
1
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

2

Wide-Grip Lat Pulldown

1 set of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Seated Cable Rows

1 set of 15-20 reps
Seated Cable Rows Seated Cable Rows

4

One-Arm Dumbbell Row

1 set of 15 reps per side
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Pullups

1 set of 15 reps
Pullups Pullups

Biceps
6

Close-Grip EZ Bar Curl

1 set of 12-15 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

7

Concentration Curls

1 set of 12-15 reps
Concentration Curls Concentration Curls

8
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

9

Machine Preacher Curls

1 set of 12-15 reps
Machine Preacher Curls Machine Preacher Curls

10
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

11

Lying Cable Curl

1 set of 12-15 reps
Lying Cable Curl Lying Cable Curl

Abs
12

Exercise Ball Crunch

1 set of 20-25 reps
Exercise Ball Crunch Exercise Ball Crunch

13

Cable Crunch

1 set of 20-25 reps
Cable Crunch Cable Crunch

14

Hanging Leg Raise

1 set of 20-25 reps
Hanging Leg Raise Hanging Leg Raise

15

Ab Crunch Machine

1 set of 20-25 reps
Ab Crunch Machine Ab Crunch Machine

Friday

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

Friday: Chest/Triceps
Chest
1

Dumbbell Flyes

1 set of 15 reps
Dumbbell Flyes Dumbbell Flyes

2

Incline Dumbbell Press

1 set of 15 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Machine Bench Press

1 set of 15-20 reps
Machine Bench Press Machine Bench Press

4
Barbell Bench Press-Wide Grip Barbell Bench Press-Wide Grip

5
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

6

Cable Crossover

1 set of 20-25 reps
Cable Crossover Cable Crossover

7

Push-Ups With Feet Elevated

1 set of 20-25 reps
Push-Ups With Feet Elevated Push-Ups With Feet Elevated

Triceps
8

Triceps Pushdown

1 set of 15 reps
Triceps Pushdown Triceps Pushdown

9

Tricep Dumbbell Kickback

1 set of 15 reps per arm
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

10

Dips - Triceps Version

1 set of 15 reps
Dips - Triceps Version Dips - Triceps Version

Saturday

SEATED BENT-OVER REAR DELT RAISE

Choose 3 or 4 exercises that target the shoulders.

Saturday: Shoulders
1
Seated Barbell Military Press Seated Barbell Military Press

2

Front Dumbbell Raise

1 set of 15-20 reps
Front Dumbbell Raise Front Dumbbell Raise

3

Side Lateral Raise

1 set of 15-20 reps
Side Lateral Raise Side Lateral Raise

4

Leverage Shoulder Press

1 set of 15 reps
Leverage Shoulder Press Leverage Shoulder Press

5
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

6

Barbell Rear Delt Row

1 set of 20 reps
Barbell Rear Delt Row Barbell Rear Delt Row


*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.

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!

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.