Let’s be honest—getting lean and toned sounds great until you realize it involves actual effort. If only watching fitness influencers on Instagram burned calories! But don’t worry, I’ve got you covered with an 8-week, 6-day-per-week workout plan that’s as effective as it is manageable. Whether you’re battling belly fat, aiming to sculpt muscle, or just trying to look good shirtless (we see you), this plan will get you there.
The Game Plan: What You’re Signing Up For
-
6 days a week (yes, but trust me, you’ll love it… eventually)
-
4 strength training days + 2 HIIT days
-
No sleds or row machines (because let’s be real, they’re cardio disguised as strength training)
-
Sustainable, results-driven workouts so you don’t burn out faster than your New Year’s resolution
Week 1-4: Build the Foundation
This phase focuses on getting your body used to lifting weights, moving efficiently, and developing strength. The goal? Build muscle while torching fat.
Strength Training Days (4x Per Week)
Split: Upper Body / Lower Body
-
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
-
Dumbbell Bench Press – 4×10
-
Shoulder Press – 3×12
-
Triceps Dips – 3×12
-
Lateral Raises – 3×15
-
Core Finisher (Planks or Hanging Leg Raises) – 3×30 sec
-
-
Day 2: Lower Body (Glutes, Quads, Hamstrings)
-
Squats – 4×8
-
Romanian Deadlifts – 3×10
-
Bulgarian Split Squats – 3×12/leg
-
Glute Bridges – 3×15
-
Core Finisher (Hanging Leg Raises) – 3×30 sec
-
-
Day 3: Upper Body Pull (Back, Biceps, Rear Delts)
-
Pull-Ups or Lat Pulldown – 4×8-10
-
Bent-Over Rows – 3×10
-
Face Pulls – 3×12
-
Hammer Curls – 3×12
-
Core Finisher (Ab Rollouts) – 3×12
-
-
Day 4: Legs & Core
-
Deadlifts – 4×6
-
Step-Ups – 3×12/leg
-
Calf Raises – 3×15
-
Weighted Side Planks – 3×30 sec/side
-
HIIT Days (2x Per Week)
Short but intense, these workouts will ramp up your fat-burning engine.
-
Example HIIT Workout:
-
40 sec work / 20 sec rest, repeat for 20-25 minutes
-
Jump Squats
-
Mountain Climbers
-
Kettlebell Swings
-
Burpees (yes, sorry)
-
Battle Ropes or Jump Rope
-
Week 5-8: Turn Up the Intensity
Now that you’ve built a foundation, it’s time to step it up. We’ll increase weights, volume, and add progressive overload to keep the gains coming.
-
Increase weights by 5-10% each week if possible.
-
Decrease rest time between sets slightly for higher intensity.
-
Swap out exercises for variations to keep things fresh.
-
Fine-tune nutrition (eat enough protein, stay in a calorie deficit for fat loss).
Final Tips for Success
-
Track your progress! Take pictures, log your lifts, and celebrate small wins.
-
Don’t let soreness be your excuse. You’ll hurt, but you’ll survive.
-
Stay consistent. No, you won’t get abs in a week, but stick with it, and by Week 8, you’ll feel (and look) like a new person.
-
Sleep and hydration matter. If you’re running on caffeine and vibes alone, you’re setting yourself up for failure.
This plan is designed to help you shed fat, build muscle, and feel strong without spending hours in the gym. So, what’s your excuse now? Get started and make those gains!
Leave a Reply