If you’re looking for a workout routine that can help you improve your shape in a couple of weeks, you’ve come to the right place.
In this article, I’ve shared two easy-to-follow and effective 14-day workout routines, one for weight loss and the other for muscle gain.
Whether you’re male or female, you can follow one of the routines to shape your physique and get ready for the party.
Contents
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14 Day Weight Loss Workout Plan
Day 1 – Push Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Smith Machine Overhead Press | 3 sets x 12 reps | 2-min |
| Flat Dumbbell Bench Press | 3 sets x 12 reps | 2-min |
| Single-arm Landmine Press | 3 sets x 10/arm | 1-min |
| Lateral Delt Raises | 3 sets x 10/arm | 2-min |
| Treadmill Jog/Run | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Jumping/Battle Rope | 5-minute | – |
Day 2 – Leg and Core Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 12-15 | 2-min |
| Forward Lunges | 3 | 12-15 | 2-min |
| Romanian Deadlift | 3 | 12-15 | 2-min |
| Leg Curl | 3 | 12-15 | 2-min |
| Decline Crunches | 3 | 10-15 | 45-sec |
| Hanging Knee Raises | 3 | 10-15 | 45-sec |
| Cable Wood Chop | 3 | 10/side | 45-sec |
| Plank | 2 | 1-min | 45-sec |
Day 3 – Pull Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Rack Pull Deadlift | 3 sets x 12 reps | 2-min |
| Front Lat Pull Down | 3 sets x 12 reps | 2-min |
| Seated Cable Row | 3 sets x 10/arm | 1-min |
| One-arm DB Row | 3 sets x 10/arm | 2-min |
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Jumping/Battle Rope | 5-minute | – |
Day 4 – Push Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Incline Bench Press | 3 sets x 12 reps | 2-min |
| Seated Pec Deck Fly | 3 sets x 12 reps | 2-min |
| Close Grip Bench Press | 3 sets x 10 reps | 1-min |
| Lateral Delt Raises | 3 sets x 10/arm | 2-min |
| High-Intensity Interval Training | 20-minute | – |
Day 5 – OFF
Day 6 – Leg and Core Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 12-15 | 2-min |
| Reverse Lunges | 3 | 12-15 | 2-min |
| Leg Press | 3 | 12-15 | 2-min |
| Leg Curl | 3 | 12-15 | 2-min |
| Reverse Crunches | 3 | 15-20 | 45-sec |
| Mountain Climbing | 3 | 20-sec | 45-sec |
| Cable Wood Chop | 3 | 10/side | 45-sec |
| Kneeling Cable Crunches | 2 | 15-20 | 45-sec |
Day 7 – Pull Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Close Grip Lat Pulldown | 3 sets x 12 reps | 2-min |
| T-Bar Row | 3 sets x 12 reps | 2-min |
| Seated Cable Row | 3 sets x 10/arm | 1-min |
| One-arm DB Row | 3 sets x 10/arm | 2-min |
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Elliptical Cross Trainer | 5-minute | – |
Day 8 – Push Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Flat DB Bench Press | 3 sets x 12 reps | 2-min |
| One-arm Landmine Press | 3 sets x 12 reps | 2-min |
| Lateral Delt Raises | 3 sets x 10/arm | 1-min |
| Rope Pushdown | 3 sets x 10 reps | 2-min |
| 20-Minute HIIT | 20-minute | – |
Day 9 – Leg and Core Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 12-15 | 2-min |
| Hack Squat | 3 | 12-15 | 2-min |
| Leg Extension | 3 | 12-15 | 2-min |
| Cable Pull Through | 3 | 12-15 | 2-min |
| Decline Crunches | 3 | 10-15 | 45-sec |
| Landmine Oblique Twist | 3 | 10/side | 45-sec |
| Decline Reverse Crunches | 3 | 10-15 | 45-sec |
| Plank | 2 | 1-min | 45-sec |
Day 10 – OFF
Day 11 – Pull Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Rack Pull Deadlift | 3 sets x 12 reps | 2-min |
| Front Lat Pull Down | 3 sets x 12 reps | 2-min |
| Seated Cable Row | 3 sets x 10/arm | 1-min |
| One-arm DB Row | 3 sets x 10/arm | 2-min |
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Jumping Rope | 5-minute | – |
Day 12 – Push Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Incline Bench Press | 3 sets x 12 reps | 2-min |
| Arnold Press | 3 sets x 12 reps | 2-min |
| Lateral Delt Raises | 3 sets x 10/arm | 1-min |
| Bench Dips | 3 sets x 10 reps | 2-min |
| HIIT Cardio | 20-minute | 2-min |
Day 13 – Leg and Core Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 12-15 | 2-min |
| Reverse Lunges | 3 | 12-15 | 2-min |
| Leg Press | 3 | 12-15 | 2-min |
| Leg Curl | 3 | 12-15 | 2-min |
| Reverse Crunches | 3 | 15-20 | 45-sec |
| Mountain Climbing | 3 | 20-sec | 45-sec |
| Cable Wood Chop | 3 | 10/side | 45-sec |
| Kneeling Cable Crunches | 2 | 15-20 | 45-sec |
Day 14 – Pull Workout and Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Close Grip Lat Pulldown | 3 sets x 12 reps | 2-min |
| T-Bar Row | 3 sets x 12 reps | 2-min |
| Seated Cable Row | 3 sets x 10/arm | 1-min |
| One-arm DB Row | 3 sets x 10/arm | 2-min |
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Elliptical Cross Trainer | 5-minute | – |
14 Day Workout Routine to Build Muscle
Day 1 – Chest and Shoulder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dive Bomber Push-ups | 3 | 10-12 | 1-min |
| Seated Pec Deck Fly | 3 | 12-15 | 90-sec |
| Incline DB Press | 4 | 10-15 | 2-min |
| Bar Dips | 3 | 10-12 | 2-min |
| DB Lateral Raises | 3 | 10-12 | 2-min |
| Reverse Machine Fly | 3 | 10-12 | 2-min |
| Barbell Front Raises | 3 | 10-12 | 2-min |
Day 2 – Back and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3 | 6-12 | 2-min |
| Bent-Over Rows | 3 | 12-15 | 2-min |
| Close Grip Pulldown | 3 | 12-15 | 2-min |
| Seated Cable Row | 3 | 12-15 | 2-min |
| One-arm DB Row | 2 | 10-12 | 45-sec |
| Hanging Knee Raises | 3 | 10-15 | 30-sec |
| Decline Crunches | 3 | 10-15 | 45-sec |
| Ab Wheel Rollout | 3 | 5-10 | 45-sec |
Day 7 – Legs and Arms (Superset)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press + Triangle Pushup | 3 | 12-15 | 1-min |
| Hack Squat + OH Triceps Extension | 3 | 12-15 | 1-min |
| DB RDL + Preacher Curl | 3 | 12-15 | 1-min |
| Calf Raises + Incline DB Curl | 3 | 12-15 | 1-min |
Day 4 – Low-Impact Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Jumping Rope | 5-minute | 2-min |
| Battle Rope | 5-minute | – |
Day 5 – Chest and Shoulder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | 3 | 10-12 | 1-min |
| Decline Cable Flyes | 3 | 12-15 | 90-sec |
| Archer Push-up | 4 | 10-15 | 2-min |
| DB Pullover | 3 | 10-12 | 2-min |
| Arnold Press | 3 | 10-12 | 2-min |
| Bent-over Rear Delt Raise | 3 | 10-12 | 2-min |
| Shrug | 3 | 10-12 | 2-min |
Day 6 – Back and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 3 | 6-12 | 2-min |
| Medium Grip Pulldown | 3 | 12-15 | 2-min |
| Lat Machine Row | 3 | 12-15 | 2-min |
| Bent-over DB Row | 3 | 12-15 | 2-min |
| Hanging Knee Raises | 3 | 10-15 | 30-sec |
| Decline Crunches | 3 | 10-15 | 45-sec |
| Ab Wheel Rollout | 3 | 5-10 | 45-sec |
Day 7 – Legs and Arms (Superset)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Goblet Squat + Skull Crusher | 3 | 12-15 | 1-min |
| Leg Extension + Press Down | 3 | 12-15 | 1-min |
| Front Lunges + Barbell Curl | 3 | 12-15 | 1-min |
| Leg Curl + Hammer Curl | 3 | 12-15 | 1-min |
Day 8 – Low-Impact Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Jumping Rope | 5-minute | 2-min |
| Battle Rope | 5-minute | – |
Day 9 – Chest and Shoulder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dive Bomber Push-ups | 3 | 10-12 | 1-min |
| Flat Dumbbell Bench Press | 3 | 12-15 | 2-min |
| Seated Peck Fly | 3 | 10-15 | 2-min |
| Kneeling Landmine Press | 3 | 10-12 | 2-min |
| DB Lateral Raises | 3 | 10-12 | 2-min |
| Reverse Machine Fly | 3 | 10-12 | 2-min |
| Behind-The-Back Shrug | 3 | 10-12 | 2-min |
Day 10 – Back and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3 | 6-12 | 2-min |
| T-Bar Row | 3 | 12-15 | 2-min |
| Straight-arm Cable Pulldown | 3 | 12-15 | 2-min |
| Front Lat Pulldown | 3 | 12-15 | 2-min |
| Seated Cable Row | 3 | 10-15 | 2-min |
| Hanging Knee Raises | 3 | 10-15 | 30-sec |
| Decline Crunches | 3 | 10-15 | 45-sec |
| Ab Wheel Rollout | 3 | 5-10 | 45-sec |
Day 7 – Legs and Arms (Superset)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat + Press Down | 3 | 12-15 | 1-min |
| Leg Press + OH Triceps Extension | 3 | 12-15 | 1-min |
| Leg Curl + Preacher Curl | 3 | 12-15 | 1-min |
| Reverse Lunges + Incline DB Curl | 3 | 12-15 | 1-min |
Day 12 – Low-Impact Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 10-minute | 2-min |
| Stationary Bike | 5-minute | 2-min |
| Jumping Rope | 5-minute | 2-min |
| Battle Rope | 5-minute | – |
Day 13 – Chest and Shoulder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | 3 | 10-12 | 1-min |
| Decline Cable Flyes | 3 | 12-15 | 90-sec |
| Archer Push-up | 4 | 10-15 | 2-min |
| DB Pullover | 3 | 10-12 | 2-min |
| Arnold Press | 3 | 10-12 | 2-min |
| Seated IYT raises | 3 | 10-12 | 2-min |
| Cable Face Pull | 3 | 10-12 | 2-min |
Day 14 – Back and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 3 | 6-12 | 2-min |
| Close Grip Lat Pulldown | 3 | 12-15 | 2-min |
| Lat Machine Row | 3 | 12-15 | 2-min |
| Kroc Row | 3 | 12-15 | 2-min |
| Hanging Knee Raises | 3 | 10-15 | 30-sec |
| Decline Crunches | 3 | 10-15 | 45-sec |
| Ab Wheel Rollout | 3 | 5-10 | 45-sec |
