6-Week Training & Diet Plan | Lose Weight, Build Muscle

By UK Personal Trainer Jamie Bantleman

6-Week Plan Overview

Workout Plans

? 3 Days/week weight training with 20 minutes post-workout LISS

? 2 Days/week conditioning/HIIT

? 2 Rest Day per week

Supplementation Plans:

? Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

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• Week Day | Training Frequency
• Monday | Legs
• Tuesday | Rest
• Wednesday | Torso Programme
• Thursday | Conditioning/HIIT (LOWER BODY)
• Friday | Rest
• Saturday | Arms
• Sunday | Conditioning/HIIT (UPPER BODY)

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All workouts begin with a series of core engagement work:

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• Exercise | Sets | Duration
• Plank activation work | 3 | 10 secs
• Side plank activation work | 3 | 10 secs
• Bodyweight hip bridge from bench | 3 | 10 secs

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Key terms

Pronated grip - palms facing away / knuckles facing towards you

Supinated grip - palms facing towards you / knuckles facing away

Semi supinated grip - thumb facing towards you/ wrists towards each other.

Db - dumbbell

Bb - barbell

‘Tempo’ - Speed of movement

Important factors in your training

Written as ‘3010’ or ‘3110’ or 4010’ etc.

3010:

This is when you lift a weight, you lower it down for 3 seconds, pause for 0 seconds and lift the weight to the top of the correct position in 1 second with no hold at the top.

3110:

This is when you lift a weight, lower down for 3 seconds, pause at the bottom position of 1 second to increase tension on the muscle at its toughest part of the repetition and then drive the weight upwards for 1 second.

6-Week Training Plan

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• Order | Exercise | Sets | Reps | Tempo | Rest
• A1 | BB RDL | 4 | 6-8 | 3110 | 30s
• A2 | Heels Elevated BB Squat | 4 | 6-8 | 3010 | 100s
• B1 | Lying Leg Curl | 4 | 8-10 | 3010 | 30s
• B2 | Short Range DB Walking Lunge | 4 | 8-10 | 2010 | 100s
• C1 | Trap Bar Deadlift | 4 | 8-10 | 3010 | 30s
• C2 | Low Foot Leg Press | 4 | 12-15 | 3010 | 100s
• D1 | High Foot Leg Press | 4 | 20 | 3010 | 30s
• D2 | Leg Extension | 4 | 20 | 3110 | 100s
• E1 | 5 Mins Single Leg Seated Calf Press | 1 | 5 mins | 2010 | -

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• Order | Exercise | Sets | Reps | Tempo | Rest
• A1 | Flat DB Chest Press | 4 | 6-8 | 3010 | 30s
• A2 | Pronated Grip Lat Pull Down | 4 | 6-8 | 3110 | 100s
• B1 | Standing Cable Flies | 4 | 8-10 | 3110 | 30s
• B2 | Supinated BB Bent Over Row | 4 | 8-10 | 3010 | 100s
• C1 | High Incline DB Chest Press | 4 | 8-10 | 3010 | 30s
• C2 | Seated Row | 4 | 12-15 | 3010 | 100s
• D1 | Reverse Shoulder Press | 4 | 20 | 3010 | 30s
• D2 | DB Lateral Raises | 4 | 20 | 3110 | 100s
• E1 | Single Arm Chest Press Machine | 1 | 5 mins | 2010 | -

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• Order | Exercise | Sets | Reps | Tempo | Rest
• A1 | BB Close Grip Press | 4 | 6-8 | 3010 | 30s
• A2 | EZ Preacher Curl | 4 | 6-8 | 3110 | 100s
• B1 | EZ Bar Lying Tricep Extension | 4 | 8-10 | 3110 | 30s
• B2 | DB Spider Curl | 4 | 8-10 | 3010 | 100s
• C1 | Close Grip Press Up (on a bench if needed) | 4 | 8-10 | 3010 | 30s
• C2 | Incline DB Curls | 4 | 12-15 | 3010 | 100s
• D1 | Duel Rope Extension | 4 | 20 | 3010 | 30s
• D2 | Straight Bar Cable Curl | 4 | 20 | 3110 | 100s
• E1 | Single Arm Bicep Curl | 1 | 5 mins | 2010 | -

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• Order | Exercise | Rest
• A1 | DB Squat | 30s
• A2 | DB Bulgarian Split Squat | 30s
• A3 | DB Walking Lunges | 30s
• A4 | Vertical Jumps | 30s
• A5 | Deadmill Sprint | 30s

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• Order | Exercise | Rest
• A1 | Push Press | 30s
• A2 | BB Bent Over Row | 30s
• A3 | Bench Dips | 30s
• A4 | Press Ups | 30s
• A5 | Rowing Sprint | 30s

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Supplementation

Omega 3 Fish Oil

Omega 3 fish oil offers 1g per capsule. I usually recommend taking 4-7g per day of fish oil.

It's been shown to help to improve insulin sensitivity and increase good quality of fats in the body.

5-HTP

5-HTP may help to increase serotonin in the body as well as help reduce cortisol (stress hormone) and additionally, it has been suggested to increase satiety when eating. It doesn't actually reduce appetite but may help control portion size.

Magnesium Citrate

Magnesium Citrate may improve sleep quality and also reduce cortisol. I usually recommend 500-1000mg of magnesium to clients.

Zinc Citrate

Zinc Citrate is ideal for general health and is a nutrient used in testosterone production.

Additional workout supplements:

Essential BCAAs post workout is great for helping recover from an intense workout. 3-5g BCAA is ideal.

Impact Whey Protein 1 scoop gives you over 20g protein and it is ideal for a fast absorption of protein.