{"id":8208,"date":"2022-04-11T05:12:42","date_gmt":"2022-04-11T09:12:42","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8208"},"modified":"2023-07-05T09:00:23","modified_gmt":"2023-07-05T13:00:23","slug":"6-week-full-body-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan","title":{"rendered":"6 Week Full Body Workout Plan for Fat Loss &#038; Lean Mass w\/PDF"},"content":{"rendered":"\n<p>Whether you want to lose weight, build muscle, or achieve both at the same time, it is important to start your journey in a planned manner.<\/p>\n\n\n\n<p>Achieving a certain fitness goal requires a well-designed workout and diet program. A workout program allows you to train in an organized manner and help you reach your fitness goal.<\/p>\n\n\n\n<p>The internet is filled with various workout routines, but if you&#8217;re looking for a workout plan that can help build muscle and shed fat simultaneously, you can try full-body workout training.<\/p>\n\n\n\n<p>The full-body workout plan involves training each large muscle group within every session. It enhances strength, <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" data-type=\"post\" data-id=\"10182\" target=\"_blank\" rel=\"noreferrer noopener\">improves cardiovascular health<\/a>, increases lean mass, and helps achieve a firm and sculpted physique over time.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share the ultimate 6 week full body workout plan you can do in the gym to bolster muscles, <a href=\"https:\/\/thefitnessphantom.com\/3-day-powerlifting-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16145\" rel=\"noreferrer noopener\">increase strength<\/a>, and promote weight loss.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, try this program for at least 12 weeks to see the improvement.<\/p>\n\n\n\n<p>You can pair this exercise routine with <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">a low-calorie meal plan<\/a> to maximize your weight loss.<\/p>\n\n\n\n<p><strong>Related:<\/strong> I&#8217;ve already created a <a href=\"https:\/\/thefitnessphantom.com\/free-6-week-bodyweight-training-plan\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight home workout routine for six weeks<\/a> for those who work out at home, so if you exercise with little to no equipment, that can be pretty useful for you.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"PbFMECUk\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2022-12-31T17:06:52.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes a combination of compound, isolation, and bodyweight exercises that increase strength and hypertrophy and help transform the physique.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/PbFMECUk-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/PbFMECUk.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Pros and Cons of Total Body Workout<\/strong><\/h2>\n\n\n\n<p>Every training split has its own pros and cons, whether it&#8217;s push-pull-legs, <a href=\"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">compound split<\/a>, or full body.<\/p>\n\n\n\n<p>Firstly, let&#8217;s find out why you should follow a total body workout program, then I&#8217;ll also share some downsides of it.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>PROS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Time-Efficient:<\/strong> The total body workout involves training almost every large muscle in each session. Following this plan, you can easily hit your entire body effectively by working three times only and ultimately save time.<\/li>\n\n\n\n<li><strong>Build muscle:<\/strong> The full-body training may not give you an instant pump to a specific muscle, but it is as effective as a <a href=\"https:\/\/thefitnessphantom.com\/7-day-gym-workout-plan-with-pdf\" data-type=\"post\" data-id=\"4848\" target=\"_blank\" rel=\"noreferrer noopener\">split routine for developing strength and mass<\/a> throughout the body.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8208\"><a href=\"javascript:void(0)\"  title=\"4 Reasons You Should Be Doing Whole-Body Training&nbsp;\u2013 Bodybuilding\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8208-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8208-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.bodybuilding.com\/content\/4-reasons-you-should-be-doing-whole-body-training.html\" target=\"_blank\" rel=\"noreferrer noopener\">4 Reasons You Should Be Doing Whole-Body Training<\/a>&nbsp;\u2013 Bodybuilding<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8208\"><a href=\"javascript:void(0)\"  title=\"  Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?  &#8211; National Institute of Health Journal\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8208-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8208-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">  <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\" target=\"_blank\" rel=\"noreferrer noopener\">Split or full-body workout routine<\/a>: which is best to increase muscle strength and hypertrophy?  &#8211; National Institute of Health Journal<\/span><\/li>\n\n\n\n<li><strong>Increase Strength: <\/strong>A study has shown total body workout helps experienced lifters gain more strength compared to the split routine. <sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8208\"><a href=\"javascript:void(0)\"  title=\"A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men&nbsp;\u2013 Journal Strength of Conditioning Research\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8208-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8208-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a>&nbsp;\u2013 Journal Strength of Conditioning Research<\/span><\/li>\n\n\n\n<li><strong>Improve Cardiovascular Health: <\/strong>A full-body exercise program burns more calories than a traditional split routine and helps promote aerobic and anaerobic fitness. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>CONS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Challenging<\/strong>: Training multiple muscles in one session can make you feel exhausted. <\/li>\n\n\n\n<li><strong>Slightly Complex than split routine:<\/strong> The split routines are easy to follow as they involve exercises of only one or two muscle groups, while the total body workout program includes the exercises for every muscle group and requires a well-designed program.<\/li>\n<\/ul>\n\n\n\n<p>Okay, let&#8217;s move on to the primary topic of this article, which is a 6 week full body workout program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Workout Routine Summary and Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/6-week-full-body-workout-program.jpg\" alt=\"6 week full body workout program\" class=\"wp-image-16946\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/6-week-full-body-workout-program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/6-week-full-body-workout-program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/6-week-full-body-workout-program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Routine Type<\/td><td>Full Body<\/td><\/tr><tr><td>Program Duration<\/td><td>6 Weeks (12 recommended)<\/td><\/tr><tr><td>Routine Goal<\/td><td>Bolster muscles, build lean mass, and shed fat<\/td><\/tr><tr><td>Training Level<\/td><td>Intermediate<\/td><\/tr><tr><td>Duration Per Session<\/td><td>60-75 minutes<\/td><\/tr><tr><td>Frequency<\/td><td>3-4 days per week<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Equipment Required<\/td><td>Gym Equipment<\/td><\/tr><tr><td>Alternate Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/12-week-body-transformation-workout-plan-with-free-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12 Week Transformation Workout Plan&nbsp;<\/a><\/td><\/tr><tr><td>Workout PDF<\/td><td>At the bottom<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional info about the program:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The interval between sets and exercises:<\/strong> Take one to two minutes of rest between each set and two to three minutes between exercises.<\/li>\n\n\n\n<li><strong>The number of daily exercises: <\/strong>You&#8217;ll do 5 to 7 exercises to train your entire body each day.<\/li>\n\n\n\n<li><strong>How to perform workouts:<\/strong> Complete all sets of an exercise before moving on to another. Doing them into circuits requires a greater deal of strength and stamina. So it would be good to perform recommended sets of one exercise at a time.<\/li>\n\n\n\n<li><strong>Loads and reps:<\/strong> Increase the load when you decrease the repetitions and lift the weights that are heavy enough to complete the suggested reps. Here&#8217;s how much you should lift if you do four sets of 12, 10, 8, and 6 reps.\n<ul class=\"wp-block-list\">\n<li>Set 1: Lift weight at 60% of your 1RM; perform 12 reps.<\/li>\n\n\n\n<li>Set 2: Perform 8-10 reps at 80% of your 1RM<\/li>\n\n\n\n<li>Set 3: Do 6-8 reps at 100% of your 1RM<\/li>\n\n\n\n<li>Set 4: Do 4-6 reps at 100% of your 1RM<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>The number of sets:<\/strong> If you&#8217;re a beginner, you can do three sets of each exercise. And do all the sets mentioned in the program if you&#8217;re an intermediate.<\/li>\n\n\n\n<li><strong>Consistency<\/strong>: By repeating the same movement again and again, you&#8217;ll be able to lift heavier and gain more muscles over time. <\/li>\n\n\n\n<li><strong>Modification<\/strong>: You can include, exclude, or replace some exercises depending on your need. You can check out plenty of <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">compound exercises<\/a> to include in this program.<\/li>\n\n\n\n<li><strong>Frequency<\/strong>: If you&#8217;re a beginner, you can train <a href=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">three times a week<\/a>, and for intermediate, <a href=\"https:\/\/thefitnessphantom.com\/4-day-full-body-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">four days a week<\/a> will be efficient to get incredible results.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>6 Week Full Body Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program.jpg\" alt=\"6 week full body workout program\" class=\"wp-image-8214\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This program includes three days of resistance training for muscle building and three days of bodyweight low-impact cardio for maximum calorie burn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Lunges<\/td><td>Lower Body<\/td><td>3 x 10\/leg<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Dumbbell Bench Press<\/td><td>Chest<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>Shoulder<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>High-to-Low Cable Chop<\/td><td>Core<\/td><td>2 x 10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note<\/strong>: If you can&#8217;t do pull-ups, you can do inverted rows or assisted pull-ups.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/mTQ_qg37MJk\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/youtu.be\/mTQ_qg37MJk\" rel=\"noreferrer noopener\">Bent-over Barbell Row<\/a><\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#5_barbell_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Romanian Deadlift<\/a><\/td><td>Hamstrings<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Barbell Overhead Press<\/td><td>Shoulder<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Pec Deck Machine Fly<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Core<\/td><td>15, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>Legs<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back <\/td><td>15, 12, 10<\/td><\/tr><tr><td>Incline Chest Press<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Kneeling Cable Crunch<\/td><td>Abs<\/td><td>15, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday, Thursday, and Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Feel free to tweak as per your need.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Tuesday<\/th><th>Thursday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>15-min Treadmill<\/td><td>15-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>10-min Bicycling<\/td><td>5-min Battle\/Jump Rope<\/td><td>5-min Bicycling<\/td><\/tr><tr><td>5-min Elliptical<\/td><td>5-min Bicycling<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-gym-ab-exercises-and-workouts#30-Minute_Core_Workouts_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener\">30-min Abs Work<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" target=\"_blank\" rel=\"noreferrer noopener\">15-min Abs Workout<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">20-min Bodyweight Cardio<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=W2NFGOwf0e4\" target=\"_blank\" rel=\"noreferrer noopener\">5-min Cool-down<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Legs<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>Back<\/td><td>3 x 10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#7_Barbell_Drag_Curl_For_Biceps\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Barbell Drag Curl<\/a><\/td><td>Biceps<\/td><td>12 and 10<\/td><\/tr><tr><td>High-to-Low Cable Chop<\/td><td>Abs<\/td><td>2 x 10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong><strong>Wednesday<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>V-Grip Front Pulldown<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Legs<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" data-type=\"post\" data-id=\"14334\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>Abs &amp; Oblique<\/td><td>2 x 10\/side<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Skull Crusher<\/a><\/td><td>Triceps<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>DB Step-up<\/td><td>Legs<\/td><td>2 x 10\/leg<\/td><\/tr><tr><td>Cable Facepull<\/td><td>Shoulder and Back<\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Hams and Glute<\/a><\/td><td>12, 10, 8<\/td><\/tr><tr><td>Decline Crunches<\/td><td>Core<\/td><td>2 x 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday, Thursday, and Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Adjust it as per your need.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Tuesday<\/th><th>Thursday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>15-min Treadmill<\/td><td>15-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>10-min Bicycling<\/td><td>5-min Battle\/Jump Rope<\/td><td>5-min Bicycling<\/td><\/tr><tr><td>5-min Elliptical<\/td><td>5-min Bicycling<\/td><td>30-min Abs Work<\/td><\/tr><tr><td>15-min Abs Workout<\/td><td>20-min Bodyweight Cardio<\/td><td>5-min Cool-down<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#1_Smith_Machine_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">SM Back Squat<\/a><\/td><td>Leg<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Flat Barbell Bench Press<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#6_Barbell_T_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell T Rowing<\/a><\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>3 x failure<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>15, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>Legs<\/td><td>3 x 10\/leg<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>15, 12, 10<\/td><\/tr><tr><td>High-to-Low Chest Fly<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/knee-push-ups-for-beginners#3_Diamond_Knee_Push-ups\" target=\"_blank\" rel=\"noreferrer noopener\">Diamond Push-ups<\/a><\/td><td>Triceps<\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a><\/td><td>Abs<\/td><td>3 x 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Rack Pull Deadlift<\/td><td>Integrated Full Body<\/td><td>8, 6, 4, 2<\/td><\/tr><tr><td>Cable Seated Rowing<\/td><td>Back<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Seated Rear Delt Raises<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quadriceps<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>Shoulder<\/td><td>12 and 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday, Thursday, and Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Make some adjustments according to your need.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Tuesday<\/th><th>Thursday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>15-min Treadmill<\/td><td>15-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>10-min Bicycling<\/td><td>5-min Battle\/Jump Rope<\/td><td>5-min Bicycling<\/td><\/tr><tr><td>5-min Elliptical<\/td><td>5-min Bicycling<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-gym-ab-exercises-and-workouts#30-Minute_Core_Workouts_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">30-min Abs Work<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">15-min Abs Workout<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener nofollow\">20-min Bodyweight Cardio<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=W2NFGOwf0e4\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">5-min Cool-down<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=iG2RCk7DPU0\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pop Squat<\/a><\/td><td>Legs<\/td><td>2 x 10<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Legs<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">Seated IYT Raises<\/a><\/td><td>Shoulder<\/td><td>10, 8, 6<\/td><\/tr><tr><td>V-grip Lat Pulldown<\/td><td>Back<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">full body workout plan for 6 weeks<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong><strong>Wednesday<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" rel=\"noreferrer noopener\">Prone DB Leg Curl<\/a><\/td><td>Hamstrings<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glute<\/td><td>12, 10, 8<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>Back<\/td><td>3 x 10\/side<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>Shoulder<\/td><td>2 x 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Rack Pull Deadlift<\/td><td>Integrated Total Body<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>Hams and Glute<\/td><td>3 x 10\/leg<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB French Press<\/a><\/td><td>Triceps<\/td><td>2 x 15<\/td><\/tr><tr><td>Standing Barbell Curl<\/td><td>Biceps<\/td><td>2 x 15<\/td><\/tr><tr><td>Facepull<\/td><td>Upper Back<\/td><td>2 x 15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday, Thursday, and Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Feel free to tweak depending on your fitness level.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Tuesday<\/th><th>Thursday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>15-min Treadmill<\/td><td>15-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>10-min Bicycling<\/td><td>5-min Battle\/Jump Rope<\/td><td>5-min Bicycling<\/td><\/tr><tr><td>5-min Elliptical<\/td><td>5-min Bicycling<\/td><td>30-min Abs Work<\/td><\/tr><tr><td>15-min Abs Workout<\/td><td>20-min Bodyweight Cardio<\/td><td>5-min Cool-down<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 5<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Back Squat<\/td><td>Leg<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Seated IYT Raises<\/td><td>Shoulder<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>12, 10, 8, 6<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">6 week full body workout routine<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>Lower Body<\/td><td>3 x 10\/leg<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>Triceps<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>3 x Failure<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>15, 12, 10<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Hamstrings<\/td><td>3 x Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Deadlift<\/td><td>Integrated Total Body<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>Back<\/td><td>2 x 10\/side<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>20, 15, 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday, Thursday, and Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Make some adjustments according to your need.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Tuesday<\/th><th>Thursday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>15-min Treadmill<\/td><td>15-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>10-min Bicycling<\/td><td>5-min Battle\/Jump Rope<\/td><td>5-min Bicycling<\/td><\/tr><tr><td>5-min Elliptical<\/td><td>5-min Bicycling<\/td><td>30-min Abs Work<\/td><\/tr><tr><td>15-min Abs Workout<\/td><td>20-min Bodyweight Cardio<\/td><td>5-min Cool-down<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Pop Squat<\/td><td>Legs<\/td><td>2 x 10<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Legs<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Seated IYT Raises<\/td><td>Shoulder<\/td><td>10, 8, 6<\/td><\/tr><tr><td>V-grip Lat Pulldown<\/td><td>Back<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">6 week full body workout program<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Step-up<\/td><td>Lower Body<\/td><td>3 x 10\/leg<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>High-to-Low Cable Fly<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>Triceps<\/td><td>3 x Failure<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>15, 12, 10<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Hamstrings<\/td><td>3 x Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Targeted Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Miliatry Press<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Standing Lat Pulldown<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>Back<\/td><td>3 x 10\/side<\/td><\/tr><tr><td>Chin-ups<\/td><td>Back<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glute<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday, Thursday, and Saturday<\/strong><\/h4>\n\n\n\n<p><strong>Feel free to tweak depending on your fitness level.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Tuesday<\/th><th>Thursday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>15-min Treadmill<\/td><td>15-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>10-min Bicycling<\/td><td>5-min Battle\/Jump Rope<\/td><td>5-min Bicycling<\/td><\/tr><tr><td>5-min Elliptical<\/td><td>5-min Bicycling<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-gym-ab-exercises-and-workouts#30-Minute_Core_Workouts_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">30-min Abs Work<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">15-min Abs Workout<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener nofollow\">20-min Bodyweight Cardio<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=W2NFGOwf0e4\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">5-min Cool-down<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>6 Week Full Body Workout Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-6426ad54-d309-4a08-b931-34f8a55d6859\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-Week-Full-Body-Workout-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week-Full-Body-Workout-Plan-to-Build-Muscle <\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-Week-Full-Body-Workout-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-6426ad54-d309-4a08-b931-34f8a55d6859\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-fd7f28b3-68d2-49c7-99bd-f53d7b82c2f7\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/6-Week-Full-Body-Workout-Plan-to-Lose-Weight-and-Build-Mass.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week-Full-Body-Workout-Plan-to-Lose-Weight-and-Build-Mass<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/6-Week-Full-Body-Workout-Plan-to-Lose-Weight-and-Build-Mass.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-fd7f28b3-68d2-49c7-99bd-f53d7b82c2f7\" download>Download<\/a><\/div>\n\n\n\n<p>Download one of the workout plans to use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>FAQs about Total Body Workout Routine<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1649539068506\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Transform Your Body in 6 Weeks?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You&#8217;ll not see substantial results in six weeks. But you&#8217;ll start seeing the progress in your body if you stay consistent and disciplined in your training, diet, and sleep. <\/p>\n<p>Muscle building and weight loss depend on various factors, including genetics; that&#8217;s why someone&#8217;s body responds quicker than others. So, it&#8217;s best not to compare yourself with anyone. <\/p>\n<p>Work out consistently, take care of your diet, get quality sleep, track your progress, and keep patience to get the desired results faster. Just work out for getting fitter, stronger, and bigger, and you&#8217;ll decent results over time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1649581533526\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Many Times a Week Should You Do Full-Body Workouts?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Three days a week is an ideal frequency for total body strength training. You can perform low-impact cardio on alternate days to speed up weight loss.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1649581540146\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Full-Body Workout or Split, Which One is Better?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Both are good. Research shows that total body and split routine both produce similar results when it comes to strength and mass over the first five months of training in young women.   <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8081322\/\" target=\"_blank\" rel=\"noreferrer noopener\">Comparison of whole and split weight training routines in young women<\/a> &#8211; Canadian Journal of Applied Physiology So, you can try both and choose the one that yields the maximum results for you.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1649581702914\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Lose Weight Using the Total Body Workout Program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>When it comes to weight loss, it requires a good diet program, consistent physical training, a natural sleeping pattern, and a little knowledge of how the body works. Whichever training split you follow, as long as you consume fewer calories than your body needs, you&#8217;ll lose weight (in most cases).<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><strong>Helpful Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">2 Hour Gym Routine that Combines Both Cardio and Strength Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">List of 53 Low Calorie Foods for Weight Loss<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss\" target=\"_blank\" rel=\"noreferrer noopener\">25 Dumbbell Exercises that Target Full Body and Burn Fat<\/a><\/li>\n<\/ul>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.bodybuilding.com\/content\/4-reasons-you-should-be-doing-whole-body-training.html\" target=\"_blank\" rel=\"noreferrer noopener\">4 Reasons You Should Be Doing Whole-Body Training<\/a>&nbsp;\u2013 Bodybuilding<\/div><\/li><li><span>2<\/span><div>  <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\" target=\"_blank\" rel=\"noreferrer noopener\">Split or full-body workout routine<\/a>: which is best to increase muscle strength and hypertrophy?  &#8211; National Institute of Health Journal<\/div><\/li><li><span>3<\/span><div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a>&nbsp;\u2013 Journal Strength of Conditioning Research<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you want to lose weight, build muscle, or achieve both at the same time, it is important to start your journey in a planned manner. Achieving a certain fitness goal requires a well-designed workout and diet program. A workout program allows you to train in an organized manner and help you reach your fitness &#8230; <a title=\"6 Week Full Body Workout Plan for Fat Loss &#038; Lean Mass w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan\" aria-label=\"Read more about 6 Week Full Body Workout Plan for Fat Loss &#038; Lean Mass w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16963,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,476],"tags":[374,111,381],"class_list":["post-8208","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-weight-loss-plan","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8208","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=8208"}],"version-history":[{"count":26,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8208\/revisions"}],"predecessor-version":[{"id":16965,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8208\/revisions\/16965"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16963"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=8208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=8208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=8208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}