Ready to sculpt the body, boost energy, and feel unstoppable? Check out this 6-week program to achieve a lean, strong, and confident body!
Why This Program Works
- Burn Fat & Build Lean Muscle – Torch calories and sculpt a toned body.
- Boost Cardiovascular Health – Improve endurance and stamina.
- Elevate Energy Levels – Stay energized throughout the day.
- Enhance Confidence & Well-Being – Gain a sense of empowerment with every workout.
This program follows a 5-day workout, 2-day rest schedule, ensuring optimal results while allowing time for recovery. Rest days are recommended on Thursdays and Sundays, but adjustments can be made as needed.
What’s Needed
- Bodyweight Exercises – No equipment? No problem!
- Dumbbells (1-2 sets recommended) – For added resistance.
- Optional Equipment: Yoga block or wedge, bench or chair.
- Non-Slip Mat – Ensures comfort and safety.
Getting Started
- Subscribe to Fitttzee: Stay updated with fresh workouts.
- Bookmark This Program: Access workouts with ease.
- Gear Up & Get Moving: Commit to the transformation!
Pro Tips for Maximum Results:
✅ Listen to the Body: Modify workouts as needed, and take extra rest days if required.
✅ Hydration is Key: Drink plenty of water before, during, and after workouts.
✅ Fuel Progress: Prioritize protein intake (0.75-1g per pound of body weight) to support muscle recovery and growth.
✅ Prioritize Sleep: Recovery is crucial—aim for at least 7-9 hours of quality sleep.
✅ Stay Consistent: The key to success is showing up and giving the best effort daily.
✅ Track Progress: Record improvements to stay motivated and see how far progress has come.
✅ Celebrate Small Wins: Every completed workout is a step closer to fitness goals.
Every Fitness Journey is Unique—Embrace It!
Achieving a lean, strong physique requires both exercise and proper nutrition. To burn fat effectively, maintain a calorie deficit while fueling the body with nutrient-dense foods. Stay committed to the program, put in the work, and watch the transformation unfold!
Let’s do this—fitness goals are within reach! 💪🔥
WEEK 1
| DAY 1 | FULL BODY | 30 Min HIIT CARDIO + ABS [Full Body Workout] |
| DAY 2 | UPPER BODY | 30 Min CHEST & TRICEP Workout [Bodyweight + Dumbbells] |
| DAY 3 | LOWER BODY | 30 Min SUPERSET LEG DAY Home Workout |
| DAY 4 | REST DAY | REST DAY |
| DAY 5 | UPPER BODY | 30 Min EXPLOSIVE BACK & BICEPS Workout |
| DAY 6 | FULL BODY | 30 Min FULL BODY DUMBBELL CIRCUITS // Build + Burn |
| DAY 7 | REST DAY | REST DAY |
WEEK 2
| DAY 8 | CARDIO | 30 Min INTENSE CARDIO HIIT Endurance Workout [No Equipment] |
| DAY 9 | UPPER BODY | 30 Min COMPLETE UPPER BODY Home Workout with Weights |
| DAY 10 | LOWER BODY | 30 Min EXTREME Lower Body HIIT Workout + Abs [No Equipment] |
| DAY 11 | REST DAY | REST DAY |
| DAY 12 | UPPER BODY | 30 Min DUMBBELL ARM WORKOUT Slow and Controlled |
| DAY 13 | FULL BODY | 30 Min FULL BODY Dumbbell Circuits // Build + Burn |
| DAY 14 | REST DAY | REST DAY |
WEEK 3
| DAY 15 | CARDIO | 30 Min DUMBBELL HIIT + ABS [Fat Burning Workout] |
| DAY 16 | UPPER BODY | 30 Min SHOULDERS & TRICEPS Dumbbell Supersets |
| DAY 17 | LOWER BODY | 30 Min STRONG LEGS WORKOUT [Squats + Lunges] |
| DAY 18 | REST DAY | REST DAY |
| DAY 19 | UPPER BODY | 30 Min PUSH & PULL Dumbbell Workout [Chest & Back] |
| DAY 20 | FULL BODY | 30 Min FULL BODY DUMBBELL CIRCUITS // Build + Burn |
| DAY 21 | REST DAY | REST DAY |
WEEK 4
| DAY 22 | CARDIO | 30 Min TOTAL BODY HIIT with Dumbbells |
| DAY 23 | UPPER BODY | 30 Min ULTIMATE PUSH WORKOUT [Chest, Shoulders + Triceps] |
| DAY 24 | LOWER BODY | 30 Min GLUTES & HAMSTRINGS [High Volume Workout] |
| DAY 25 | REST DAY | REST DAY |
| DAY 26 | FULL BODY | 30 1-DUMBBELL FULL BODY Workout [Unilateral Exercises] |
| DAY 27 | FULL BODY | 30 Min FULL BODY Dumbbell Circuits // Build + Burn |
| DAY 28 | REST DAY | REST DAY |
WEEK 5
| DAY 29 | CARDIO | 30 Min EXTREME HIIT Workout No Equipment [Cardio Workout] |
| DAY 30 | FULL BODY | 30 Min FULL BODY Dumbbell SUPERSET Workout |
| DAY 31 | UPPER BODY | UPPER BODY Workout GIANT SUPERSETS |
| DAY 32 | REST DAY | REST DAY |
| DAY 33 | LOWER BODY | 30 Min Lower Body DUMBBELL SUPERSETS Workout |
| DAY 34 | FULL BODY | 30 Min FULL BODY CIRCUITS with Dumbbells // Build + Burn |
| DAY 35 | REST DAY | REST DAY |
WEEK 6
| DAY 36 | CARDIO | 30 Min NO QUIT HIIT Fat Burning Workout [No Equipment] |
| DAY 37 | UPPER BODY | 30 Min BOULDER SHOULDERS & DELTS Workout [with Dumbbells] |
| DAY 38 | LOWER BODY | 30 Min PYRAMIDS Lower Body Dumbbell Workout |
| DAY 39 | REST DAY | REST DAY |
| DAY 40 | UPPER BODY | COMPLETE UPPER BODY Workout [Compound Exercises] |
| DAY 41 | FULL BODY | 30 Min DUMBBELL CIRCUITS Full Body Workout // Build + Burn |
| DAY 42 | REST DAY | REST DAY |