The Complete 6-Week Workout Plan to Lose Weight & Build Muscle

In this 6-week workout plan to build muscle we give you the tools you need to shred body fat and build strong, functional muscle mass.

This workout plan is designed to help you destroy fat stores, enhance your shape, build robust athleticism and carve out lean muscle.

You’ll be using a mixture of strength training, cardio circuits and optional high-intensity interval training to completely transform the way you look, feel and perform.

With the right mindset and a supportive diet, this is the best program you’ll find.

Let’s make a start…

Goal:Muscle building, fat loss, fitness
Aimed at:Intermediate
Program duration:6 weeks
Workout duration:45-60 minutes
Equipment needed:barbell, dumbbell, body weight, resistance machines

The 6-week workout plan to lose weight and build muscle

Over the next 6 weeks you’ll be completely transforming your physique, strength and confidence.

As a regular gym goer you’ve always struggled to find a program that suits your needs. If your workout isn’t too easy, it’s way too difficult. Some of your previous programs required you to hit the gym every day to gain results – and you just couldn’t commit to it as a busy professional.

Research into body recomposition training has evolved massively over the last few years.

We now know more about fat loss and muscle building than ever before. Yet many coaches and trainers still stick to the same old approaches when they write online programs or charge you for them in the gym.

In this 6-week workout plan to build muscle and smash fat, you’ll be using the most up-to-date, technically-advanced training systems available. These tools are used in strength and conditioning rooms up and down the US with pro athletes, bodybuilders and physique specialists to offer complete body transformation, fast… all while enhancing endurance, stamina and top-level fitness.

Crank up calorie burning, shred stubborn fat and build powerful muscle mass.

 This is your metabolic supercharge program

Gone are the days of muscle splits.

Gone are the days of steady-state cardio performed for hours and hours on end.

This is the age of fat-incinerating strength circuits.

In this program, you’ll use heavy strength training to increase your heart rate, boost your metabolism and jack up your calorie burning.

Strength training + cardio effect = single digit body fat and strong, lean muscle.

You’ll also integrate high-intensity interval training into some weeks too, just for that added fat loss stimulus. Because, well, it works super-effectively.

Eat right and shred fat

Exercise alone won’t give you the body you’re after.

But if you combine this workout program with the right diet plan, you’ll accelerate to your goal faster than you could ever imagine.

Check out this helpful nutrition guide for support: Bodybuilding diet: Eating for muscle mass.

6-week-weight-loss-and-muscle-building


Week 1

Don’t expect this first week to be easy.

You’re going in hard right from the get-go by implementing basic strength circuits and grueling cardio.

Alternate between workout 1 and 2 to total 4 sessions for the week. Try and have at least a day off between workouts if you can.

Workout 1

A1. Dumbbell bench press – 3 x 8-12 reps, 90 seconds rest

B1. Leg press – 3 x 8-12 reps, 90 seconds rest

C1. Pulldown – 3 x 8-12 reps, 90 seconds rest

D1. Lying leg curl – 3 x 8-12 reps, 90 seconds rest

E1. Seated cable row – 3 x 8-12 reps, 90 seconds rest

F1. Cardio HIIT workout: Rowing machine – 10 x 10 second sprints with 30 seconds active recovery

Workout 2

A1. Barbell squat – 3 x 6-10 reps, 90 seconds rest

B1. Dumbbell bent over row – 3 x 8-12 reps, 90 seconds rest

C1. Barbell overhead press – 3 x 8-12 reps, 90 seconds rest

D1. Dumbbell lunges – 3 x 10-15 reps (each side), 90 seconds rest

E1. Dumbbell fly – 3 x 8-12 reps, 90 seconds rest

F1. Cardio HIIT workout: Bike – 5 x 60 second sprints with 90 seconds active recovery


Week 2

In this second week you’re building on the previous week’s foundational strength work and dialing up the difficulty. Your cardio sessions remain the same though, just so you can build on your fitness without unnecessary changes to every part of your program.

Again, aim for 4 total workouts this week if you can. If three is your maximum, complete workout 1 twice, and workout 2 once.

Workout 1

A1. Dumbbell renegade row – 3 x 8-10 reps (each side)

B1. Box squats – 3 x 8-10 reps

C1. Dumbbell lateral raise – 3 x 8-10 reps

D1. Ab curl – 3 x 10-20 reps

E1. Dumbbell overhead triceps extension – 3 x 8-10 reps (each side)

F1. Cardio HIIT workout: Rowing machine – 10 x 10 second sprints with 30 seconds active recovery

Workout 2

A1. Box jumps (below knee height) – 3 x 10-12 reps

B1. Chest press – 3 x 8-12 reps

C1. Low pulley row (neutral grip) – 3 x 8-12 reps

D1. Dumbbell reverse lunge – 3 x 6-12 reps (each side)

E1. Plank – 3 x 30-60 seconds

F1. Cardio HIIT workout: Bike – 5 x 60 second sprints with 90 seconds active recovery


Week 3

This third week sees some big changes to your workout schedule as you ignite the fat burning furnace with continuous circuits. There’s a sharp spike in intensity so we recommend 3 workouts per week rather than 4 – that’s right, more fat burning in less time.

You’ll be using a system called high-intensity resistance training – a brutally-effective circuit-style body fat assault, guaranteed to burn through fat and build muscle.

Repeat the same workout for all three sessions this week.

There’s plenty of variety to keep you interested.

Set a timer for 15 minutes and make a start on circuit 1. Complete as many exercises as you can within that time period, moving immediately from one exercise to the next. Only take a break when you really must.

Once your time is up, rest for 5 minutes and then perform circuit 2 in the same way.

The whole circuit workout is 30 minutes long.

We’ve also thrown in some cardio too. Not interval training, but slow and easy fat burning activity. It’s only optional, but gives you a free fat-burning pass for very little effort.

Circuit 1 (15 minutes)

A1. Dumbbell squat to press – 20 reps

A2. Mountain climbers – 10 reps (each side)

A3. Push-ups (either full position or on knees) – 20 reps

A4. Squat jumps – 10 reps

A5. Ab curl – 20 reps

Circuit 2 (15 minutes)

B1. Dumbbell lunges – 10 reps (each side)

B2. Dumbbell bent over row – 20 reps

B3. Dumbbell squat – 20 reps

B4. Burpees – 20 reps

B5. Bench dips – 20 reps

Optional cardio: 15-30 minutes of low-intensity (60% max heart rate) cycling or jogging.


Week 4

We hope you enjoyed last week because this week you’ve got the same workout. You don’t always need to change your workout – if it’s not broken, don’t fix it. This week will give you an opportunity to see how much you’ve progressed from last week.

Let’s get at it!

Circuit 1 (15 minutes)

A1. Dumbbell squat to press – 20 reps

A2. Mountain climbers – 10 reps (each side)

A3. Push-ups (either full position or on knees) – 20 reps

A4. Squat jumps – 10 reps

A5. Ab curl – 20 reps

Circuit 2 (15 minutes)

B1. Dumbbell lunges – 10 reps (each side)

B2. Dumbbell bent over row – 20 reps

B3. Dumbbell squat – 20 reps

B4. Burpees – 20 reps

B5. Bench dips – 20 reps

Optional cardio: 15-30 minutes of low-intensity (60% max heart rate) cycling or jogging.


Week 5

In this penultimate week of the 6-week workout plan, we’re changing things up once more. By this stage you’ll be ready for something new, so we’ve gone for high-intensity resistance training again… but with a change of exercises.

Oh, and we’ve added an extra 5-minutes onto each circuit too, just to make sure you’re working as hard as possible.

Circuit 1 (20 minutes)

A1. Dumbbell incline press – 10 reps

A2. Dumbbell squat – 10 reps

A3. Dumbbell fly – 10 reps

A4. Dumbbell front squat – 10 reps

A5. Push-ups – 10 reps

A6. Dumbbell lunges – 5 reps (each side)

Circuit 2 (20 minutes)

B1. Kettlebell swing – 20 reps

B2. Kettlebell bent over row – 20 reps (each side)

B3. Kettlebell hip thrust – 20 reps

B4. Kettlebell overhead press – 20 reps (each side)

B5. Bent leg reverse crunch – 20 reps

Optional cardio: 15-30 minutes of low-intensity (60% max heart rate) cycling or jogging.


Week 6

You guessed it; this last week is exactly the same as week 5. Let’s see how far you’ve come by assessing your progress from last week to this one.

Give it your best shot – it’s the final week!

Circuit 1 (20 minutes)

A1. Dumbbell incline press – 10 reps

A2. Dumbbell squat – 10 reps

A3. Dumbbell fly – 10 reps

A4. Dumbbell front squat – 10 reps

A5. Push-ups – 10 reps

A6. Dumbbell lunges 5 reps (each side)

Circuit 2 (20 minutes)

B1. Kettlebell swing – 20 reps

B2. Kettlebell bent over row – 20 reps (each side)

B3. Kettlebell hip thrust – 20 reps

B4. Kettlebell overhead press – 20 reps (each side)

B5. Bent leg reverse crunch – 20 reps

Optional cardio: 15-30 minutes of low-intensity (60% max heart rate) cycling or jogging.


Bottom line

This 6-week workout plan provides the tools you need to get super shredded and significantly fitter. If weight loss and muscle building is your goal, this is your number one choice program.

Don’t forget to contact us with your progress stats and pictures. We want to see your shredding results.

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