Phase 2 Sample Weekly Structure

Day	Workout
Monday	Upper Body Strength
Tuesday	Lower Body Strength
Wednesday	Cardio
Thursday	Upper Body Strength
Friday	Lower Body Strength
Saturday	Longer Cardio
Sunday	Rest

Weekly goals:

• Strength training: 4 days per week
• Cardio: 150–240 minutes per week

Gym Workout: Upper Body Strength

Perform:

3 sets of 8–12 repetitions

Exercises:

• Chest Press Machine
• Lat Pulldown
• Seated Row
• Shoulder Press Machine
• Lateral Raise Machine or Dumbbells
• Cable Triceps Pushdown
• Cable Biceps Curl

Focus:

Controlled movement.

Good technique.

Progressive improvement.

Gym Workout: Lower Body Strength

Perform:

3 sets of 8–12 repetitions

Exercises:

• Leg Press Machine
• Leg Extension Machine
• Seated or Lying Leg Curl
• Hip Thrust Machine
• Calf Raise Machine
• Forearm Plank (Body weight) 30 – 60 seconds hold

The goal is to challenge your muscles while maintaining proper form.

Home-Based Phase 2 Workout Plan

Weekly Schedule

Day	Workout
Monday	Strength Workout A
Tuesday	Walk 30–40 minutes
Wednesday	Strength Workout B
Thursday	Walk or Cycling
Friday	Strength Workout C
Saturday	Longer Walk 45–60 minutes
Sunday	Rest

Weekly goals:

• Strength training: 3 days per week
• Daily movement: 8,000–10,000 steps when appropriate
• Cardio: 150–300 minutes per week

Home Workout A: Lower Body Strength

Perform:

3 sets each

• Goblet Squat (8–10 reps)
• Romanian Deadlift (10 reps)
• Bulgarian Split Squat (8 each leg)
• Standing Calf Raise (15 reps)
• Plank (45 seconds)

Home Workout B: Lower Body Strength

Perform:

3 sets of 8–12 repetitions

• Dumbbell Floor Press
• One-Arm Row
• Shoulder Press
• Band Face Pull
• Hammer Curl
• Overhead Triceps Extension

Home Workout C: Full Body Strength

Perform:

3 sets each

• Dumbbell Step-Ups
• Dumbbell Chest Press
• Bent-Over Row
• Dumbbell Deadlift
• Lateral Raise
• Farmer Carry (30–40 seconds)
• Dead Bug (10 each side)

Progressive Overload: The Key to Phase 2 Success

Phase 2 is where exercise progression becomes more important.

You do not need to increase weight every workout.

Instead, use progressive overload.

The goal:

Increase the challenge gradually while maintaining good technique.

Home Training Example

Week 1:

2 sets × 10 reps with 10 lb dumbbells

Week 2:

2 sets × 12 reps with 10 lb dumbbells

Week 3:

Increase to 12 lb dumbbells

Perform:

2 sets × 10 reps

Repeat the process.

Gym Training Example

Leg Press:

Week 1:

3 × 10 at 80 kg

Week 2:

3 × 11 at 80 kg

Week 3:

3 × 12 at 80 kg

Week 4:

Increase to 90 kg

Return to:

3 × 10

This allows steady progress without unnecessary fatigue.

Cardio Progress During Full Dose GLP-1

Recommended weekly goal:

150–300 minutes of moderate cardio

Good options include:

• Brisk walking
• Incline treadmill walking
• Stationary bike
• Elliptical
• Swimming
• Rowing
• Dancing

The best cardio option is the one you enjoy and can maintain.

How Hard Should You Train

A common mistake during GLP-1 weight loss is training too aggressively.

Use this guideline:

• Finish most sets with 1–3 repetitions left in reserve
• Maintain good technique
• Avoid constant training to failure
• Adjust workouts when energy is lower

The goal is:

Stimulate the muscle, do not exhaust the body.

What to do on Low Energy or Low Appetite Days

Some individuals experience:

• Reduced appetite
• Fatigue
• Lower exercise tolerance

During these periods:

Do not abandon the routine.

Instead:

Reduce workout volume.

Examples:

• Complete fewer sets
• Reduce weight slightly
• Choose walking instead of intense cardio

Consistency matters more than perfection.

Protein and Recovery During Phase 2

Exercise works best when combined with proper recovery.

Priorities:

Protein

Adequate protein supports muscle maintenance.

Sleep

Aim for:

• 7–9 hours nightly

Hydration

Especially important when appetite and fluid intake are reduced.

Recovery Days

Include at least one full rest day each week.

Common Phase 2 Mistake

1. Doing Only Cardio

Cardio supports health but does not replace resistance training.

2. Using the Same Beginner Workout Forever

As your body adapts, your training should progress.

3. Increasing Intensity Too Quickly

More is not always better.

Progress gradually.

4. Ignoring Recovery

Lower calorie intake may increase the need for recovery management.

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