WEEKLY PHASE 4 EXERCISE SCHEDULE

Choose the option that best matches your training environment.

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

Perform:

3–4 sets of 8–12 repetitions

Exercises:

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

GYM WORKOUT LOWER BODY

Perform:

3–4 sets of 8–12 repetitions

Exercises:

• Heavy Leg Press
• Hack Squat or Smith Machine Squat
• Leg Curl
• Leg Extension
• Hip Thrust Machine
• Calf Raise

GYM FULL BODY WORKOUT

Complete:

3 rounds

Exercises:

• Leg Press ×10
• Chest Press ×10
• Lat Pulldown ×10
• Seated Row ×10
• Cable Curl ×12
• Triceps Pushdown ×12
• Plank ×45–60 seconds

Rest as needed while maintaining good technique.

HOME-BASED PHASE 4 WORKOUT PLAN

Weekly Schedule

Day	Workout
Monday	Upper Body
Tuesday	Zone 2 Cardio
Wednesday	Lower Body
Thursday	Walking or Cycling
Friday	Full Body
Saturday	Longer Cardio
Sunday	Recovery Walk or Stretching

Weekly goals:

• Strength training: 3 days per week
• Daily steps: 10,000–12,000 when appropriate
• Moderate cardio: 250–300 minutes per week

HOME WORKOUT: UPPER BODY

Perform:

3–4 sets

Exercises:

• Floor Press
• Row
• Shoulder Press
• Incline Push-Up
• Lateral Raise
• Curl
• Triceps Extension

HOME WORKOUT: LOWER BODY

Perform:

3–4 sets

Exercises:

• Goblet Squat
• Romanian Deadlift
• Split Squat
• Step-Up
• Glute Bridge
• Calf Raise

HOME FULL BODY WORKOUT

Complete:

3 rounds

Exercises:

• Dumbbell Thruster ×10
• Row ×10
• Romanian Deadlift ×10
• Reverse Lunge ×10
• Farmer Carry ×45 seconds
• Plank ×60 seconds

PROGRESSIVE OVERLOAD DURING MAINTENANCE

Maintaining results does not mean stopping progress.

Continue using progressive overload on the Off GLP-1 Exercise Plan .

The process:

1. Complete the prescribed exercises with good technique.
2. Reach the top of the repetition range.
3. Increase resistance slightly.
4. Return to the lower end of the range.

Example:

1st Week:

2 × 10 with 10 lb dumbbells

2nd Week:

2 × 12 with 10 lb dumbbells

3rd Week:

Increase to 12 lb dumbbells

Complete:

2 × 10

Repeat.

CARDIO PROGRESSION AFTER GLP-1 MEDICATION

Recommended weekly goal:

250–350 minutes of moderate cardio

Good options include:

• Brisk walking
• Incline treadmill walking
• Cycling
• Swimming
• Rowing
• Dancing

The goal is consistent movement that fits your lifestyle.

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