Body Building Exercise To Lose Weight in 2 Weeks and Gain Muscle

Finally a training schedule for losing body fat, improving physical appearance and gaining muscle that actually works. Once you start following this workout routine for two weeks, you will start seeing the progress and the positive effects on your body. 

This is the new training exercise routine you'll be following for another two weeks. From then on, change the muscles you coach on certain days and nights around a bit to keep astonishing your body, ensuring it doesn't become accustomed to the training workout routine and staying away from preventing the plateau.

Don't be anxious. I didn't get this to training routine for competitive bodybuilders so that it won't be too much on you. You merely need to visit the fitness center four times weekly. That's three days off! Be sure that you train heavy, with weight that will help you to finish the quantity of repetitions you intend to do, which force you to do less repetitions in the later sets or even to reduce weight or to be able to complete the reps you plan to do and do more repetitions with the reduced weight when you can.


Select 3 to 4 exercise for hamstrings, 3 to 4 training workout to target your quads and 1 exercise for calves.

Monday: Hamstrings, Quads, and Calves
Leg Extensions-                                1 set x 25 reps
Leg Press-                                        1 set x 25 reps
Hack Squat-                                      1 set x 20 reps
Dumbbell Plunges-                           1 set x 15-20 reps (per leg)
Thigh Abductor-                                1 set x 25 reps
Wide-Stance Barbell Squat-           1 set x 20 reps
Lying Leg Curls-                               1 set x 20 reps
Seated Leg Curl-                              1 set x 20 reps
Standing Leg Curl -                          1 set x 20 reps
Seated Calf Raise-                           1 set x 25 reps
Standing Calf Raises-                      1 set x 25 reps
Romanian Deadlift-                          1 set x 20 reps


Select 3 to 4 exercises that target the back, and 2 to 3 exercises for biceps.

Wednesday: Back, Biceps, and Abs1

Wide-Grip Pulldown behind the Neck-             1 set x 15 reps
Seated Cable Rows-                                         1 set x 15-20 reps
Wide-Grip Lat Pulldown-                                   1 set x 15 reps
Pullups-                                                               1 set x 15 reps
One-Arm Dumbbell Row-                                  1 set x 15 reps
One Arm Dumbbell Preacher Curl-                  1 set x 12-15 reps
Close-Grip EZ Bar Curl-                                    1 set x 12-15 reps
Concentration Curls-                                          1 set x 12-15 reps
Machine Preacher Curls-                                   1 set x 12-15 reps
Lying Cable Curl-                                                1 set x 12-15 reps
Cable Hammer Curls - Rope Attachment-      1 set x 12-15 reps
Hanging Leg Raise-                                          1 set x 20-25 reps
Exercise Ball Crunch-                                        1 set x 20-25 reps
Cable Crunch-                                                    1 set x 20-25 reps
Ab Crunch Machine-                                          1 set x 20-25 reps


Select 3 to 4 exercises that target the chest, and 2 to 3 exercises for triceps.

Friday: Chest and Triceps1

Dumbbell Flyes-                               1 set x 15 reps
Incline Dumbbell Press-                  1 set x 15 reps
Dips - Triceps Version-                   1 set x 15 reps
Barbell Bench Press-Wide Grip-   1 set x 15-20 reps
Machine Bench Press-                   1 set x 15-20 reps
Push-Ups With Feet Elevated-      1 set x 20-25 reps
Bent-Arm Dumbbell Pullover-        1 set x 15 reps
Cable Crossover-                            1 set x 20-25 reps
Tricep Dumbbell Kickback-            1 set x 15 reps
Triceps Pushdown-                         1 set x 15 reps


Choose 3 to 4 exercises that target the shoulders.

Saturday: Shoulders

Seated Barbell Military Press-             1 set x 15 reps
Front Dumbbell Raise-                          1 set x 15-20 reps
Side Lateral Raise-                               1 set x 15-20 reps
Leverage Shoulder Press-                   1 set x 15 reps
Seated Bent-Over Rear Delt Raise-   1 set x 20 reps
Barbell Rear Delt Row-                         1 set x 20 reps
When To Do Cardio?

You must do cardio exercises as the first thing of the day. You must ensure that you have breakfast after about 45 minutes of doing cardio. This helps in burning fats at the faster rate.

If you still want to have something, have a cup of tea or coffee. Avoid using sugar and add Splenda for sweetness and fat-free, sugar-free coffee mate. If you want to have tea, prefer taking green tea with Splenda. 

For doing cardio, you can make use of the treadmill, elliptical machine, Stairmaster/stepper or even the bike. I would recommend you to use Stairmaster if you want to tighten your glutes, thigh area, and hamstring.

Always select the manual and speed up as you want. Also, select the level that is good enough to make you feel like you have a great time doing cardio but also keep the level flexible enough to allow you to speak. Stay in your fat burning zone and don’t go fast or high with intensity. If you are going out of breathing, that means you are going too fast.

Do the cardio session on the same day in the morning, as of workout routine I have listed above. If you are not able to do in the morning, complete your cardio after the workout or later in the evening. If you want, the cardio sessions can also be done on days you are off.

Down you will see the exercise routine along with cardio sessions. Let’s start building muscle and burn fat…!

Monday: Calves and Legs

Tuesday: Training off

Wednesday: Biceps, Back, and Abs

Thursday: Training off

Friday: Chest, Abs, and Triceps

Saturday: Calves and Shoulders

Sunday: Training off

Final Thoughts

We would love to see the results you get after you correctly follow the workout routine provided here. Also, take pictures before starting the 2-week training routine and after the two weeks have completed. 

After two weeks are over, I will be updating the schedule for your assistance. I hope you now make your mind to improve the physical appearance and become fit. 

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