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

Exercises:

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

Perform:

Sets =

Rep =

Focus:

Controlled movement.

Good technique.

Progressive improvement.

Gym Workout: Lower Body Strength

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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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