6 Week Weight Loss Workout Plan and Program that Works – Weightalogue
Warts

6 Week Weight Loss Workout Plan and Program that Works

6 week weight loss workout plan and program

Have you ever heard about a 6 week weight loss workout plan and program that is fun and effective? While most people think this plan and program is 6 weeks of suffering and hell, they will be surprised if the program is not as scary as they might think. The fact is this is a program that allows us to eat a wide variety of healthy and nutritious food. When following all instructions from this weight loss program, we only need to limit our refined carbohydrate intake and sweets. The program is natural thus we don’t have to worry with any side effect that may arise. So, what can this program do? Is it really effective?

More about 6 Week Weight Loss Workout Plan and Program:

The 6 week weight loss workout plan and program can be successful since it is done by lightweight training, doing many reps, as well as consuming diets which have high protein and low calorie.

How to Know If a Program/ Plan is Better or Not?

There are some aspects which will help us whether the program is good or not.

1 – A good program can help boost metabolism which is very important when it comes to losing weight naturally and fast. With a higher metabolism, we will be able to burn more calories even if we are just sitting down.

2 – The keys to develop metabolism is to eat the right amounts of foods, the right type of foods and do some exercises. This way, we will not only burn more calories but build muscles as well. A better program helps develop metabolism.

3 – A good program will also teach us on how to have a good diet plan. As for a good diet plan, eating five small meals each day is better rather than eating three large ones. This way, we can control our hunger which will be very helpful to keep us from gaining too much weight.

4 – A good program helps you stay healthy and fit with exercising and fitness activities.

And if we sum up all of the needs a better program requires, we come to the point that 6 week workout plan and program has all of the benefits mentioned.

2 Major Keys of 6 Week Weight Loss Workout Plan and Program:

Below are the 2 majors and cores of 6 week weight loss workout program and plan that helps lose your weight and build your muscle so you can have the perfect and healthy body. It works if you are disciplined in conducting this program overall.

1 – Exercise and Workout:

As one of the important things in 6 week weight loss workout plan, exercise is very important thing you need to do. Beside that it will be better if you:

  • Do reps for twenty times in each set, in order to develop your muscle.
  • Do cardio exercise in twenty minutes.

In cardio, you should do the three activities like walking, running, as well as jogging.

Exercises like above play the important role in the 6 weeks weight loss workout program and plan so you have to do it seriously to get the best result.

6 Week Weight Loss Workout Plan Chart:

Below is the workout plan as same as that of muscleandfitness’s plan that you have to follow:

WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
1RestFull body
Workout A
Cardio
Workout 1
Full body
Workout B
RestFull body
Workout A
Cardio
Workout 2
2RestFull body
Workout B
Cardio
Workout 1
Full body
Workout A
RestFull body
Workout B
Cardio
Workout 2
3RestFull body
Workout A
Cardio
Workout 1
Full body
Workout B
RestFull body
Workout A
Cardio
Workout 2
4RestFull body
Workout B
Cardio
Workout 1
Full body
Workout A
RestFull body
Workout B
Cardio
Workout 2
5RestFull body
Workout A
Cardio
Workout 1
Full body
Workout B
RestFull body
Workout A
Cardio
Workout 2
6RestFull body
Workout B
Cardio
Workout 1
Full body
Workout A
RestFull body
Workout B
Cardio
Workout 2

To get to know what full body workouts and cardio workouts are, see our charts below.

Full Body Workout A:

Exercise NumberExerciseWeek 1 Sets/RepsWeek 2 Sets/RepsWeek 3 Sets/RepsWeek 4 Sets/RepsWeek 5
Sets/Reps
Week 6
Sets/Reps
A1Barbell Front Squat5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
A2Pull Up5 reps for 6-min5 reps for 8-min5 reps for 10-min5 reps for 12-min5 reps for 14-min5 reps for 15-min
B1Romanian Deadlift5 reps (10RM) for 6-min

5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
B2Single Arm Dumbbell Bench Press5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R

(10RM) for 14-min
5 reps/L/R (10RM) for 15-min
CBarbell Complex*3x6/exercises3x8/exercise3x6/exercise**3x8/

exercise**
3x6/exercise***3x8/exercise***
DDumbbell Pushups100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible

Where Barbell Complex* = Bent Over Row, Hang Power Clean to Push Press, Back Squat.

Full Body Workout B:

Exercise NumberExerciseWeek 1 Sets/RepsWeek 2 Sets/RepsWeek 3 Sets/RepsWeek 4 Sets/RepsWeek 5
Sets/Reps
Week 6
Sets/Reps
A1Conventional Deadlift5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
A2Chest Supported Dumbbell Row5 reps (10RM) for 6-min5 reps (10RM) for 8-min5 reps (10RM) for 10-min5 reps (10RM) for 12-min5 reps (10RM) for 14-min5 reps (10RM) for 15-min
B1Bulgarian Split Squat5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R
(10RM) for 14-min
5 reps/L/R (10RM) for 15-min
B2Single Arm Dumbbell Overhead Press5 reps/L/R (10RM) for 6-min5 reps/L/R (10RM) for 8-min5 reps/L/R (10RM) for 10-min5 reps/L/R (10RM) for 12-min5 reps/L/R
(10RM) for 14-min
5 reps/L/R (10RM) for 15-min
CBarbell Complex*3×6/exercise3×8/exercise3×6/exercise3×8/exercise3×6/exercise3×8/exercise
DInverted Suspension Row100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible100 as fast as possible

Where Barbell Complex* = Romanian Deadlift, Hang Clean to Thruster (squat to press).

Cardio Workout 1:

  1. Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
  2. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.
  3. Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
  4. Perform 30-sec Elbow Plank on the exercise ball.
  5. Perform another 30-sec hill sprint.
  6. Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
  7. Perform another 30-sec hill sprint.
  8. Perform 30 ab wheel rollouts from your knees.
  9. Repeat this total sequence 8-10 times through.
  10. Finish with a 5-10 minute general cardiovascular cool down.

Cardio Workout 2:

  1. Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
  2. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.
  3. Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
  4. Perform 20 kneeling high cable crunches.
  5. Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
  6. Perform another 60-sec hill sprint.
  7. Perform 20 lateral medicine ball wall tosses per side.
  8. Perform another farmer’s carry just as written above.
  9. Repeat this total sequence 6-8 times through.
  10. Finish with a 5-10 minute general cardiovascular cool down.

2 – Proteins:

Another of the key majors and essentials is proteins; the 6 week weight loss workout plan and program needs protein as the main diet. A study said that each pound of your body needs 1 gram of protein. It means that if your body is 50 pounds, you will need 50 grams of protein to supply your body.

Protein is very important for body since it will repair your muscle.

Protein will be suitable for those who run the program by doing lightweight as well as reps activities.

You know it can burn fat and develop the solid muscle for you.

Consuming protein is very necessary for those who run lightweight exercise since protein can help them make their muscle developed well.

This was all of the workout plan and program that you need to cover in 6 weeks in order to see the maximum results.