Routine 02

This routine is strength oriented, which has been proven by studies to be beneficial for fat loss. It is built of an upper - lower body split. This allows for more training volume for each body part. This routine is adjustable for all fitness levels, as you can adjust the time of work and rest according to your level in each workout.

The suggested routine consists of 4 weeks. In each week you should perform 2 upper body, 2 lower body workouts and optional 3 LISS sessions (low intensity steady state) days.

My suggestion is you do the upper / lower body workouts back to back with one rest day in-between. You could also do them 4 days in a row without a rest day but make sure you don’t do 2 upper or 2 lower body workouts in a row, as you want your body to rest and not fatigue.  

If you don’t have time for 4 workouts a week substitute 1 upper and 1 lower body workout for a full body workout from routine 01. Make sure you have a rest day between the full body and any of the splits.

In order to get the most out of the program. On your rest days I highly recommend you do LISS. For that you can simply go for a walk outside or choose the treadmill for the time indicated on the plan. Don’t stress about it if you can’t do it all. Do your best and be proud.

For the full program click here.