{"id":21466,"date":"2023-12-15T15:26:27","date_gmt":"2023-12-15T20:26:27","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21466"},"modified":"2023-12-15T15:26:32","modified_gmt":"2023-12-15T20:26:32","slug":"14-day-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/14-day-workout-plan-with-pdf","title":{"rendered":"14 Day Workout Plan to Shape Your Body (Download PDF)"},"content":{"rendered":"\n

If you’re looking for a workout routine that can help you improve your shape in a couple of weeks, you’ve come to the right place.<\/p>\n\n\n\n

In this article, I’ve shared two easy-to-follow and effective 14-day workout routines, one for weight loss and the other for muscle gain. <\/p>\n\n\n\n

Whether you’re male or female, you can follow one of the routines to shape your physique and get ready for the party.<\/p>\n\n\n\n

14 Day Weight Loss Workout Plan<\/strong><\/h2>\n\n\n\n
\"14<\/figure>\n\n\n\n

Day 1 – Push Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Smith Machine Overhead Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Flat Dumbbell Bench Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Single-arm Landmine Press<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
Lateral Delt Raises<\/td>3 sets x 10\/arm<\/td>2-min<\/td><\/tr>
Treadmill Jog\/Run<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Jumping\/Battle Rope<\/strong><\/a><\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2 – Leg and Core Workout<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Goblet Squat<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Forward Lunges<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Romanian Deadlift<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Leg Curl<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Decline Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Hanging Knee Raises<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Cable Wood Chop<\/strong><\/a><\/td>3<\/td>10\/side<\/td>45-sec<\/td><\/tr>
Plank<\/td>2<\/td>1-min<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Pull Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Rack Pull Deadlift<\/strong><\/a><\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Front Lat Pull Down<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
One-arm DB Row<\/td>3 sets x 10\/arm<\/td>2-min<\/td><\/tr>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Jumping\/Battle Rope<\/strong><\/a><\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4 – Push Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Incline Bench Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Seated Pec Deck Fly<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Close Grip Bench Press<\/td>3 sets x 10 reps<\/td>1-min<\/td><\/tr>
Lateral Delt Raises<\/td>3 sets x 10\/arm<\/td>2-min<\/td><\/tr>
High-Intensity Interval Training<\/a><\/td>20-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – OFF<\/strong><\/h4>\n\n\n\n

Day 6 – Leg and Core Workout<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Back Squat<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Reverse Lunges<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Leg Press<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Leg Curl<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Reverse Crunches<\/td>3<\/td>15-20<\/td>45-sec<\/td><\/tr>
Mountain Climbing<\/td>3<\/td>20-sec<\/td>45-sec<\/td><\/tr>
Cable Wood Chop<\/td>3<\/td>10\/side<\/td>45-sec<\/td><\/tr>
Kneeling Cable Crunches<\/td>2<\/td>15-20<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7 – Pull Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Close Grip Lat Pulldown<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
T-Bar Row<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
One-arm DB Row<\/td>3 sets x 10\/arm<\/td>2-min<\/td><\/tr>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Elliptical Cross Trainer<\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 8 – Push Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Flat DB Bench Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
One-arm Landmine Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Lateral Delt Raises<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
Rope Pushdown<\/td>3 sets x 10 reps<\/td>2-min<\/td><\/tr>
20-Minute HIIT<\/strong><\/a><\/td>20-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 9 – Leg and Core Workout<\/strong><\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Goblet Squat<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Hack Squat<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Leg Extension<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Cable Pull Through<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Decline Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Landmine Oblique Twist<\/strong><\/a><\/td>3<\/td>10\/side<\/td>45-sec<\/td><\/tr>
Decline Reverse Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Plank<\/td>2<\/td>1-min<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 10 – OFF<\/strong><\/h4>\n\n\n\n

Day 11 – Pull Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Rack Pull Deadlift<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Front Lat Pull Down<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
One-arm DB Row<\/td>3 sets x 10\/arm<\/td>2-min<\/td><\/tr>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Jumping Rope<\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 12 – Push Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Incline Bench Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Arnold Press<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Lateral Delt Raises<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
Bench Dips<\/td>3 sets x 10 reps<\/td>2-min<\/td><\/tr>
HIIT Cardio<\/a><\/td>20-minute<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 13 – Leg and Core Workout<\/strong><\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Back Squat<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Reverse Lunges<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Leg Press<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Leg Curl<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Reverse Crunches<\/td>3<\/td>15-20<\/td>45-sec<\/td><\/tr>
Mountain Climbing<\/td>3<\/td>20-sec<\/td>45-sec<\/td><\/tr>
Cable Wood Chop<\/td>3<\/td>10\/side<\/td>45-sec<\/td><\/tr>
Kneeling Cable Crunches<\/td>2<\/td>15-20<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 14 – Pull Workout and Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Close Grip Lat Pulldown<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
T-Bar Row<\/td>3 sets x 12 reps<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3 sets x 10\/arm<\/td>1-min<\/td><\/tr>
One-arm DB Row<\/td>3 sets x 10\/arm<\/td>2-min<\/td><\/tr>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Elliptical Cross Trainer<\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

14 Day Workout Routine to Build Muscle<\/strong><\/h2>\n\n\n\n
\"14<\/figure>\n\n\n\n

Day 1 – Chest and Shoulder<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dive Bomber Push-ups<\/td>3<\/td>10-12<\/td>1-min<\/td><\/tr>
Seated Pec Deck Fly<\/td>3<\/td>12-15<\/td>90-sec<\/td><\/tr>
Incline DB Press<\/td>4<\/td>10-15<\/td>2-min<\/td><\/tr>
Bar Dips<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
DB Lateral Raises<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Reverse Machine Fly<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Barbell Front Raises<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2 – Back and Core<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Pull-ups<\/td>3<\/td>6-12<\/td>2-min<\/td><\/tr>
Bent-Over Rows<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Close Grip Pulldown<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
One-arm DB Row<\/td>2<\/td>10-12<\/td>45-sec<\/td><\/tr>
Hanging Knee Raises<\/td>3<\/td>10-15<\/td>30-sec<\/td><\/tr>
Decline Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Ab Wheel Rollout<\/td>3<\/td>5-10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7 – Legs and Arms (Superset)<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Leg Press + Triangle Pushup<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Hack Squat + OH Triceps Extension<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
DB RDL + Preacher Curl<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Calf Raises + Incline DB Curl<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4 – Low-Impact Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Rest<\/th><\/tr><\/thead>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Jumping Rope<\/td>5-minute<\/td>2-min<\/td><\/tr>
Battle Rope<\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Chest and Shoulder<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Incline Bench Press<\/td>3<\/td>10-12<\/td>1-min<\/td><\/tr>
Decline Cable Flyes<\/td>3<\/td>12-15<\/td>90-sec<\/td><\/tr>
Archer Push-up<\/td>4<\/td>10-15<\/td>2-min<\/td><\/tr>
DB Pullover<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Arnold Press<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Bent-over Rear Delt Raise<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Shrug<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 6 – Back and Core<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Deadlifts<\/td>3<\/td>6-12<\/td>2-min<\/td><\/tr>
Medium Grip Pulldown<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Lat Machine Row<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Bent-over DB Row<\/strong><\/a><\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Hanging Knee Raises<\/td>3<\/td>10-15<\/td>30-sec<\/td><\/tr>
Decline Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Ab Wheel Rollout<\/td>3<\/td>5-10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7 – Legs and Arms (Superset)<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
DB Goblet Squat + Skull Crusher<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Leg Extension + Press Down<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Front Lunges + Barbell Curl<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Leg Curl + Hammer Curl<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 8 – Low-Impact Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Rest<\/th><\/tr><\/thead>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Jumping Rope<\/td>5-minute<\/td>2-min<\/td><\/tr>
Battle Rope<\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 9 – Chest and Shoulder<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dive Bomber Push-ups<\/td>3<\/td>10-12<\/td>1-min<\/td><\/tr>
Flat Dumbbell Bench Press<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Seated Peck Fly<\/td>3<\/td>10-15<\/td>2-min<\/td><\/tr>
Kneeling Landmine Press<\/strong><\/a><\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
DB Lateral Raises<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Reverse Machine Fly<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Behind-The-Back Shrug<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 10 – Back and Core<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Pull-ups<\/td>3<\/td>6-12<\/td>2-min<\/td><\/tr>
T-Bar Row<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Straight-arm Cable Pulldown<\/strong><\/a><\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Front Lat Pulldown<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Seated Cable Row<\/td>3<\/td>10-15<\/td>2-min<\/td><\/tr>
Hanging Knee Raises<\/td>3<\/td>10-15<\/td>30-sec<\/td><\/tr>
Decline Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Ab Wheel Rollout<\/td>3<\/td>5-10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7 – Legs and Arms (Superset)<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Goblet Squat + Press Down<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Leg Press + OH Triceps Extension<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Leg Curl + Preacher Curl<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr>
Reverse Lunges + Incline DB Curl<\/td>3<\/td>12-15<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 12 – Low-Impact Cardio<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Rest<\/th><\/tr><\/thead>
Treadmill<\/td>10-minute<\/td>2-min<\/td><\/tr>
Stationary Bike<\/td>5-minute<\/td>2-min<\/td><\/tr>
Jumping Rope<\/td>5-minute<\/td>2-min<\/td><\/tr>
Battle Rope<\/td>5-minute<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 13 – Chest and Shoulder<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Incline Bench Press<\/td>3<\/td>10-12<\/td>1-min<\/td><\/tr>
Decline Cable Flyes<\/td>3<\/td>12-15<\/td>90-sec<\/td><\/tr>
Archer Push-up<\/td>4<\/td>10-15<\/td>2-min<\/td><\/tr>
DB Pullover<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Arnold Press<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Seated IYT raises<\/strong><\/a><\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr>
Cable Face Pull<\/td>3<\/td>10-12<\/td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 14 – Back and Core<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Deadlifts<\/td>3<\/td>6-12<\/td>2-min<\/td><\/tr>
Close Grip Lat Pulldown<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Lat Machine Row<\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Kroc Row<\/strong><\/a><\/td>3<\/td>12-15<\/td>2-min<\/td><\/tr>
Hanging Knee Raises<\/td>3<\/td>10-15<\/td>30-sec<\/td><\/tr>
Decline Crunches<\/td>3<\/td>10-15<\/td>45-sec<\/td><\/tr>
Ab Wheel Rollout<\/td>3<\/td>5-10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Download The 14 Day Workout Plan PDF<\/strong><\/h2>\n\n\n\n
2-Week-Workout-Plan-to-Lose-Weight-and-Build-Muscle<\/a>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

If you’re looking for a workout routine that can help you improve your shape in a couple of weeks, you’ve come to the right place. In this article, I’ve shared two easy-to-follow and effective 14-day workout routines, one for weight loss and the other for muscle gain. Whether you’re male or female, you can follow … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21478,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[374,111,381],"class_list":["post-21466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21466","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21466"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21466\/revisions"}],"predecessor-version":[{"id":21484,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21466\/revisions\/21484"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21478"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}