WEEKLY PHASE 4 EXERCISE SCHEDULE
WEEKLY PHASE 4 EXERCISE SCHEDULE
Choose the option that best matches your training environment.
GYM-BASED PHASE 4 WORKOUT PLAN
GYM-BASED PHASE 4 WORKOUT PLAN
Weekly Schedule
|
Day |
Workout |
|
Monday |
Upper Body Strength |
|
Tuesday |
Cardio |
|
Wednesday |
Lower Body Strength |
|
Thursday |
Cardio |
|
Friday |
Full Body Strength |
|
Saturday |
Longer Cardio |
|
Sunday |
Rest |
Weekly goals:
- Strength training: 3 days per week
- Cardio: 250–350 minutes per week
GYM WORKOUT UPPER BODY
GYM WORKOUT UPPER BODY
Exercises:
- Chest Press Machine
- Incline Machine Press
- Lat Pulldown
- Seated Row
- Cable Lateral Raise
- Cable Curl
- Triceps Pushdown
Perform:
Sets =
Reps =
GYM WORKOUT LOWER BODY
GYM WORKOUT LOWER BODY
Perform:
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THE SERVICE™ GLP-1 Exercise Framework 4-Phases References
| Wilding JPH, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022;24(8):1553-1564. | Villareal DT, et al. Aerobic or resistance exercise, or both, in dieting obese older adults. N Engl J Med. 2017;376:1943-1955. |
| Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity. N Engl J Med. 2021;384:989-1002. | World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020 |
| Wadden TA, et al. Lifestyle interventions and nutritional considerations during GLP-1 receptor agonist treatment for obesity management. Expert consensus recommendations. 2025. | American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 12th ed. Wolters Kluwer; 2025. |
| American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association, The Obesity Society. Joint advisory on nutrition priorities during obesity treatment. 2025. | American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. 2026 |
THE SERVICE™ GLP-1 Exercise Framework Resources
| 01. THE SERVICE™ GLP-1 Exercise Framework Learn how the different phases of the framework can help you through your GLP-1 therapy | 06. WHAT HAPPENS AFTER GLP-1 MEDICATIONS Learn some helpful strategies for achieving success after GLP-1 medication |
| 02. PHASE 1: REDUCED DOSE EXERCISE PLAN Learn how to establish the proper foundation for the journey ahead | 07. THE SERVICE™ GLP-1 Exercise Framework Clinical Exercise Referral A clinician's guide to evaluate our services for clients/patients. |
| 03. PHASE 2: FULL DOSE EXERCISE PLAN Learn how maximize muscle preservation and fitness progress | 08. THE SERVICE™ GLP-1 Exercise Framework Clinical Handout Download a one page summary with QR Code to read full document |
| 04. PHASE 3: TAPERING OFF GLP-1 EXERCISE PLAN Learn how to protect results during transition | 09. THE SERVICE™ GLP-1 Exercise Framework Patient-Facing Handout Download a one page summary of what to expect with our exercise program |
| 05. PHASE 4: OFF GLP-1 EXERCISE PLAN Learn how to achieve long-term health and lifestyle Independence | 10. GLP-1 EXERCISE PHYSIOLOGY COACHING IN DURHAM NC Learn how to preserve muscle, build strength, support weight loss, and create lifelong exercise habits |
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