Six day gym training plan for weight loss

I don’t know what works for you. If I were to design a six-day training plan for myself, I would develop a strategy centered around my current condition. The plan also must cover realistic volume, supported by by a decent diet and sleep strategy. Luckily for me, I am in decent physical shape year-round because I train regularly and enthusiastically. I can handle this if I set the volume correctly.

Here is my plan:

Monday -Think like Powerlifter: Squat day _ barbell squats day, back and front squats at the center of attention, but I would include lots of overhead squats, some dumbbell squats. I would make sure I get a lot of sleep following Squat day. I finish training, followed by a long walk in the outdoors.

PS: Doing cardio before weight training may be better for your body and fitness condition.

Tuesday - Think like a bodybuilder: Overhead pressing routines different variants. Lots of Kettlebell and Dumbbell workouts for isolating different muscle groups. This session is all about bodybuilding and the way bodybuilder trains. I would make sure I get a lot of sleep following Overhead pressing and bodybuilding workout.. I finish training, followed by a long walk in the outdoors for active recovery and improved stamina. You can also walk before weight training.

Wednesday - Think like Powerlifter: Deadlifts day. Dead-lifting is an intense workout. I would make sure I get a lot of sleep following Deadlift day. I finish training, followed by a long walk in the outdoors.

Thursday - Think like Olympic Weightlifter: This sessions centers around all sorts of high-speed barbell snatch variants. I would make sure I get a lot of sleep following Snatch day. I finish training, followed by a long walk. If you can’t do it - replace with Powerlifting Workouts.

Friday - Think like a CrossFit trainer: Lots of Bodyweight workouts, sprints, snatches, deadlifts, etc. I would make sure I get a lot of sleep following CF day.

Saturday - Think like an Olympic Weightlifter: Today is the Clean and Jerk day. Full Stop! If you can’t do it - replace with Powerlifting Workouts.

I would take the rest of the day off.

Sunday: I walk but will not lift weights. Sleep in and sleep late. It is ok to be a bit lazy now - you worked for it all week.

PS: Results based on your diet, recovery ability, genetics, and training history. If you don’t know what you are doing, you will crash and burn and may even get hurt. Please read my disclaimer.