Best Weight Loss and Muscle Gain Workout Plan

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Weight loss and muscle gain workout plan simultaneously? Yes, you can do that. Your goal should be set to lose weight, maintain muscle mass, get in shape and transform your body. Not only look better but have the fitness level and strength to match your new body. In this article, you will see the workout plan for weight loss and muscle gain. The workout plans below are suitable for individuals looking to build muscle or weight loss. Workout plans to achieve your goal are suitable for beginner, intermediate and advanced lifters. You need to warm up before the workout. Let’s discuss the workout plan. Do workout on the daily basis. And make a schedule of these days and do it for lose weight in 4 weeks

weight loss and muscle gain workout plan

 

5 Days of Weight Loss and Muscle Gain Workout Plan

  1. Day 1
  2. Day 2
  3. Day 3
  4. Day 4
  5. Day 5

Day 1 (Weight Loss and Muscle Gain)

You need to do these exercises for weight loss and gain muscle:-

  • Romanian Deadlifts – Sets 4 and 7 to 11 Reps
  • Skull crushers – Sets 3 and 9 to 12 Reps
  • Flat Dumbbell Chest Press – Sets 4 and 7 to 12 Reps
  • Dumbbell Lateral Raise – Sets 4 and 7 to 12 Reps
  • Incline Bench Press – Sets 3 and 8 to 12 Reps
  • Back Squat – Sets 4 and 7 to 9 Reps

best weight loss and muscle gain workout plan

 

Day 2 (Lose Weight and Muscle Gain)

  • Dumbbell Bicep Curl – Sets 3 and 7 to 12 Reps
  • Walking Lunge – Sets 5 and 7 to 12 Reps
  • Twisting Hanging Knee Raise – Sets 4 and 15 to 20 Reps
  • Deadlift – Sets 3 and 5 to 7 Reps
  • Plank – Sets 3 and for 1 minute
  • Low Incline Dumbbell Press – 3 and 7 to 11 Reps

fast weight loss and muscle gain workout plan

 

Day 3 (Weight Loss Fast and Gain Muscle)

  • Dumbbell Lateral Raise – Sets 3 and 8 to 12 Reps
  • EZ Bar Preacher Curl – Sets 4 and 7 to 11 Reps
  • Lat Pull Down – Sets 4 and 8 to 12 Reps
  • Dumbbell Front Raise – Sets 3 and 8 to 12 Reps
  • Rope Tricep Pushdown – Sets 4 and 7 to 12 Reps
  • Barbell Row – Sets 3 and 10 to 12 Reps

Day 4 (Fast Weight Loss and Build Muscle)

  • Leg Extension – Sets 4 and 7 to 11 Reps
  • Dumbbell Hammer Curl – Sets 3 and 8 to 10 Reps
  • Shoulder Press – Sets 4 and 8 to 12 Reps
  • Pull-Ups – Sets 5 and 10 to 12 Reps
  • Cable Tricep Extensions – Sets 3 and 10 to 12 Reps
  • Twisting Hanging Knee Raise – Sets 4 and 15 to 20 Reps

Day 5 (Best Weight Loss and Muscle Gain Workout Plan)

  • Leg Press Calf Raise – Sets 3 and 7 to 11 Reps
  • Russian Twist – Sets 4 and 8 to 10 Reps
  • Stiff Leg Deadlift – Sets 3 and 6 to 8 Reps
  • Seated Calf Raise – Sets 4 and 8 to 10 Reps
  • Cable Crunch – Sets 3 and 15 to 20 Reps
  • One Arm Dumbbell Row  – Sets 5 and 8 to 12 Reps

Weight loss and muscle gain workout plan designed only for you who are suffering with it. This workout plan is not easy, so start it slowly. When you feel that you can do more then start with more exercises. Remember, proteins intake should be 200 grams per day. The workout plan will burn your calories and fat intake should be 20 to 30 % of your daily calories. You should maintain an eating plan with the workout. And you have to avoid the junk food because they may increase fat in you. So avoid that. Start cardio exercise regularly for 25 to 40 minutes. After that, increase the limit of cardio exercises. With cardio, you will get the good result. Take diet plan with weight loss and muscle gain workout plan. This will help you to weight loss and get muscle.

Weight Loss and Muscle Gain Workout Plan and Diet Plan

Eat Food

You need to eat healthy food and get energy. Food provides the energy; your body uses it for weightlifting and working digestion. It is good for your health. Maintain your diet plan with healthy food. Eat oranges, apples, Carrots, broccoli, and oats. Also, take nuts in your diet it contains proteins, vitamin E, magnesium etc.

get weight loss and muscle gain workout plan

Green Tea

It is strongly antioxidant and increases the metabolism rate in your body. Drink it 2 times in a day. It will provide the strength to do the workout. Before the start, the workout drink green tea.

Water

Be hydrated yourself. Drink water 8 to 10 glasses. It helps in recovery muscle and provides you strength. It is very helpful with weight loss and muscle gain workout plan.

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