6-Week Training & Diet Plan | Lose Weight, Build Muscle

By UK Personal Trainer Jamie Bantleman

6-Week Plan Overview

Workout Plans

? 3 Days/week weight training with 20 minutes post-workout LISS

? 2 Days/week conditioning/HIIT

? 2 Rest Day per week

Supplementation Plans:

? Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Week Day	Training Frequency
Monday	Legs
Tuesday	Rest
Wednesday	Torso Programme
Thursday	Conditioning/HIIT (LOWER BODY)
Friday	Rest
Saturday	Arms
Sunday	Conditioning/HIIT (UPPER BODY)

All workouts begin with a series of core engagement work:

Exercise	Sets	Duration
Plank activation work	3	10 secs
Side plank activation work	3	10 secs
Bodyweight hip bridge from bench	3	10 secs

Key terms

Pronated grip - palms facing away / knuckles facing towards you

Supinated grip - palms facing towards you / knuckles facing away

Semi supinated grip - thumb facing towards you/ wrists towards each other.

Db - dumbbell

Bb - barbell

‘Tempo’ - Speed of movement

Important factors in your training

Written as ‘3010’ or ‘3110’ or 4010’ etc.

3010:

This is when you lift a weight, you lower it down for 3 seconds, pause for 0 seconds and lift the weight to the top of the correct position in 1 second with no hold at the top.

3110:

This is when you lift a weight, lower down for 3 seconds, pause at the bottom position of 1 second to increase tension on the muscle at its toughest part of the repetition and then drive the weight upwards for 1 second.

6-Week Training Plan

Order	Exercise	Sets	Reps	Tempo	Rest
A1	BB RDL	4	6-8	3110	30s
A2	Heels Elevated BB Squat	4	6-8	3010	100s
B1	Lying Leg Curl	4	8-10	3010	30s
B2	Short Range DB Walking Lunge	4	8-10	2010	100s
C1	Trap Bar Deadlift	4	8-10	3010	30s
C2	Low Foot Leg Press	4	12-15	3010	100s
D1	High Foot Leg Press	4	20	3010	30s
D2	Leg Extension	4	20	3110	100s
E1	5 Mins Single Leg Seated Calf Press	1	5 mins	2010	-

Order	Exercise	Sets	Reps	Tempo	Rest
A1	Flat DB Chest Press	4	6-8	3010	30s
A2	Pronated Grip Lat Pull Down	4	6-8	3110	100s
B1	Standing Cable Flies	4	8-10	3110	30s
B2	Supinated BB Bent Over Row	4	8-10	3010	100s
C1	High Incline DB Chest Press	4	8-10	3010	30s
C2	Seated Row	4	12-15	3010	100s
D1	Reverse Shoulder Press	4	20	3010	30s
D2	DB Lateral Raises	4	20	3110	100s
E1	Single Arm Chest Press Machine	1	5 mins	2010	-

Order	Exercise	Sets	Reps	Tempo	Rest
A1	BB Close Grip Press	4	6-8	3010	30s
A2	EZ Preacher Curl	4	6-8	3110	100s
B1	EZ Bar Lying Tricep Extension	4	8-10	3110	30s
B2	DB Spider Curl	4	8-10	3010	100s
C1	Close Grip Press Up (on a bench if needed)	4	8-10	3010	30s
C2	Incline DB Curls	4	12-15	3010	100s
D1	Duel Rope Extension	4	20	3010	30s
D2	Straight Bar Cable Curl	4	20	3110	100s
E1	Single Arm Bicep Curl	1	5 mins	2010	-

Order	Exercise	Rest
A1	DB Squat	30s
A2	DB Bulgarian Split Squat	30s
A3	DB Walking Lunges	30s
A4	Vertical Jumps	30s
A5	Deadmill Sprint	30s

Order	Exercise	Rest
A1	Push Press	30s
A2	BB Bent Over Row	30s
A3	Bench Dips	30s
A4	Press Ups	30s
A5	Rowing Sprint	30s

Supplementation

Omega 3 Fish Oil

Omega 3 fish oil offers 1g per capsule. I usually recommend taking 4-7g per day of fish oil.

It's been shown to help to improve insulin sensitivity and increase good quality of fats in the body.

5-HTP

5-HTP may help to increase serotonin in the body as well as help reduce cortisol (stress hormone) and additionally, it has been suggested to increase satiety when eating. It doesn't actually reduce appetite but may help control portion size.