Phase 3 Sample Weekly Structure

Day	Workout
Monday	Upper Body Strength
Tuesday	Cardio
Wednesday	Lower Body Strength
Thursday	Cardio or Active Recovery
Friday	Full Body Strength
Saturday	Longer Cardio Session
Sunday	Recovery

Recommended goals:

• 9,000–11,000 daily steps when appropriate
• 200–280 minutes of moderate cardiovascular activity weekly
• 3–4 resistance training sessions weekly

Gym-Based GLP-1 Tapering Workout Plan

Upper Workout A

Perform:

3–4 sets

8–12 repetitions

• Chest Press Machine
• Lat Pulldown
• Seated Row
• Cable Lateral Raise
• Triceps Pushdown
• Cable Curl

Upper Workout B

Perform:

3–4 sets

8–12 repetitions

• Incline Chest Press Machine
• Assisted Pull-up or Pulldown
• Cable Row (different grip)
• Rear Delt Machine
• Hammer Curl
• Overhead Cable Triceps Extension

Lower Workout A

Perform:

3–4 sets

8–12 repetitions

• Heavy Leg Press
• Leg Extension
• Seated Leg Curl
• Calf Raise
• Ab Crunch Machine

Lower Workout B

Perform:

3–4 sets

8–12 repetitions

• Hack Squat or Smith Machine Squat
• Hip Thrust Machine
• Walking Lunges
• Leg Curl
• Plank Variations

HOME-BASED GLP-1 TAPERING WORKOUT PLAN

Lower Body Strength

Perform:

3 sets

• Goblet Squat (8–10 reps)
• Romanian Deadlift (10 reps)
• Walking Lunges (10 each leg)
• Glute Bridge (15 reps)
• Calf Raise (15 reps)

Upper Body Strength

Perform:

3 sets

8–12 repetitions

• Floor Press
• Dumbbell or Band Row
• Shoulder Press
• Band Pull Apart
• Curl
• Triceps Extension

Full Body Circuit

Complete:

3 rounds

• Squats ×10
• Push-ups ×10
• Dumbbell Row ×10
• Romanian Deadlift ×10
• Shoulder Press ×10
• Plank ×45 seconds

Rest 90 seconds between rounds.

PROGRESSIVE OVERLOAD GLP-1 TAPERING

Maintaining strength requires continued progression.

Use a simple double progression approach:

Example:

1ST Week:
3 × 10 with current weight

2ND Week:
3 × 11 with current weight

3RD Week:
3 × 12 with current weight

4TH Week:
Increase weight and return to 3 × 10

The goal is not maximum intensity.

The goal is maintaining strength capacity.

CARDIO DURING GLP-1 TAPERING

Cardiovascular exercise supports:

• Heart health
• Fitness capacity
• Daily energy expenditure
• Weight maintenance

Recommended weekly goal:

200–280 minutes of moderate activity

Options include:

• Brisk walking
• Incline treadmill walking
• Cycling
• Swimming
• Elliptical
• Recreational activities

The best cardio is the type that can be maintained consistently.

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