14 Day Workout Plan to Shape Your Body (Download PDF)

14 day workout plan

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.

14 day weight loss workout plan

Day 1 – Push Workout and Cardio

ExerciseActivityRest
Smith Machine Overhead Press3 sets x 12 reps2-min
Flat Dumbbell Bench Press3 sets x 12 reps2-min
Single-arm Landmine Press3 sets x 10/arm1-min
Lateral Delt Raises3 sets x 10/arm2-min
Treadmill Jog/Run10-minute2-min
Stationary Bike5-minute2-min
Jumping/Battle Rope5-minute

Day 2 – Leg and Core Workout

ExerciseSetsRepsRest
Goblet Squat312-152-min
Forward Lunges312-152-min
Romanian Deadlift312-152-min
Leg Curl312-152-min
Decline Crunches310-1545-sec
Hanging Knee Raises310-1545-sec
Cable Wood Chop310/side45-sec
Plank21-min45-sec

Day 3 – Pull Workout and Cardio

ExerciseActivityRest
Rack Pull Deadlift3 sets x 12 reps2-min
Front Lat Pull Down3 sets x 12 reps2-min
Seated Cable Row3 sets x 10/arm1-min
One-arm DB Row3 sets x 10/arm2-min
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Jumping/Battle Rope5-minute

Day 4 – Push Workout and Cardio

ExerciseActivityRest
Incline Bench Press3 sets x 12 reps2-min
Seated Pec Deck Fly3 sets x 12 reps2-min
Close Grip Bench Press3 sets x 10 reps1-min
Lateral Delt Raises3 sets x 10/arm2-min
High-Intensity Interval Training20-minute

Day 5 – OFF

Day 6 – Leg and Core Workout

ExerciseSetsRepsRest
Back Squat312-152-min
Reverse Lunges312-152-min
Leg Press312-152-min
Leg Curl312-152-min
Reverse Crunches315-2045-sec
Mountain Climbing320-sec45-sec
Cable Wood Chop310/side45-sec
Kneeling Cable Crunches215-2045-sec

Day 7 – Pull Workout and Cardio

ExerciseActivityRest
Close Grip Lat Pulldown3 sets x 12 reps2-min
T-Bar Row3 sets x 12 reps2-min
Seated Cable Row3 sets x 10/arm1-min
One-arm DB Row3 sets x 10/arm2-min
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Elliptical Cross Trainer5-minute

Day 8 – Push Workout and Cardio

ExerciseActivityRest
Flat DB Bench Press3 sets x 12 reps2-min
One-arm Landmine Press3 sets x 12 reps2-min
Lateral Delt Raises3 sets x 10/arm1-min
Rope Pushdown3 sets x 10 reps2-min
20-Minute HIIT20-minute

Day 9 – Leg and Core Workout

ExerciseSetsRepsRest
Goblet Squat312-152-min
Hack Squat312-152-min
Leg Extension312-152-min
Cable Pull Through312-152-min
Decline Crunches310-1545-sec
Landmine Oblique Twist310/side45-sec
Decline Reverse Crunches310-1545-sec
Plank21-min45-sec

Day 10 – OFF

Day 11 – Pull Workout and Cardio

ExerciseActivityRest
Rack Pull Deadlift3 sets x 12 reps2-min
Front Lat Pull Down3 sets x 12 reps2-min
Seated Cable Row3 sets x 10/arm1-min
One-arm DB Row3 sets x 10/arm2-min
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Jumping Rope5-minute

Day 12 – Push Workout and Cardio

ExerciseActivityRest
Incline Bench Press3 sets x 12 reps2-min
Arnold Press3 sets x 12 reps2-min
Lateral Delt Raises3 sets x 10/arm1-min
Bench Dips3 sets x 10 reps2-min
HIIT Cardio20-minute2-min

Day 13 – Leg and Core Workout

ExerciseSetsRepsRest
Back Squat312-152-min
Reverse Lunges312-152-min
Leg Press312-152-min
Leg Curl312-152-min
Reverse Crunches315-2045-sec
Mountain Climbing320-sec45-sec
Cable Wood Chop310/side45-sec
Kneeling Cable Crunches215-2045-sec

Day 14 – Pull Workout and Cardio

ExerciseActivityRest
Close Grip Lat Pulldown3 sets x 12 reps2-min
T-Bar Row3 sets x 12 reps2-min
Seated Cable Row3 sets x 10/arm1-min
One-arm DB Row3 sets x 10/arm2-min
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Elliptical Cross Trainer5-minute
14 Day Workout Routine to Build Muscle

Day 1 – Chest and Shoulder

ExerciseSetsRepsRest
Dive Bomber Push-ups310-121-min
Seated Pec Deck Fly312-1590-sec
Incline DB Press410-152-min
Bar Dips310-122-min
DB Lateral Raises310-122-min
Reverse Machine Fly310-122-min
Barbell Front Raises310-122-min

Day 2 – Back and Core

ExerciseSetsRepsRest
Pull-ups36-122-min
Bent-Over Rows312-152-min
Close Grip Pulldown312-152-min
Seated Cable Row312-152-min
One-arm DB Row210-1245-sec
Hanging Knee Raises310-1530-sec
Decline Crunches310-1545-sec
Ab Wheel Rollout35-1045-sec

Day 7 – Legs and Arms (Superset)

ExerciseSetsRepsRest
Leg Press + Triangle Pushup312-151-min
Hack Squat + OH Triceps Extension312-151-min
DB RDL + Preacher Curl312-151-min
Calf Raises + Incline DB Curl312-151-min

Day 4 – Low-Impact Cardio

ExerciseDurationRest
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Jumping Rope5-minute2-min
Battle Rope5-minute

Day 5 – Chest and Shoulder

ExerciseSetsRepsRest
Incline Bench Press310-121-min
Decline Cable Flyes312-1590-sec
Archer Push-up410-152-min
DB Pullover310-122-min
Arnold Press310-122-min
Bent-over Rear Delt Raise310-122-min
Shrug310-122-min

Day 6 – Back and Core

ExerciseSetsRepsRest
Deadlifts36-122-min
Medium Grip Pulldown312-152-min
Lat Machine Row312-152-min
Bent-over DB Row312-152-min
Hanging Knee Raises310-1530-sec
Decline Crunches310-1545-sec
Ab Wheel Rollout35-1045-sec

Day 7 – Legs and Arms (Superset)

ExerciseSetsRepsRest
DB Goblet Squat + Skull Crusher312-151-min
Leg Extension + Press Down312-151-min
Front Lunges + Barbell Curl312-151-min
Leg Curl + Hammer Curl312-151-min

Day 8 – Low-Impact Cardio

ExerciseDurationRest
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Jumping Rope5-minute2-min
Battle Rope5-minute

Day 9 – Chest and Shoulder

ExerciseSetsRepsRest
Dive Bomber Push-ups310-121-min
Flat Dumbbell Bench Press312-152-min
Seated Peck Fly310-152-min
Kneeling Landmine Press310-122-min
DB Lateral Raises310-122-min
Reverse Machine Fly310-122-min
Behind-The-Back Shrug310-122-min

Day 10 – Back and Core

ExerciseSetsRepsRest
Pull-ups36-122-min
T-Bar Row312-152-min
Straight-arm Cable Pulldown312-152-min
Front Lat Pulldown312-152-min
Seated Cable Row310-152-min
Hanging Knee Raises310-1530-sec
Decline Crunches310-1545-sec
Ab Wheel Rollout35-1045-sec

Day 7 – Legs and Arms (Superset)

ExerciseSetsRepsRest
Goblet Squat + Press Down312-151-min
Leg Press + OH Triceps Extension312-151-min
Leg Curl + Preacher Curl312-151-min
Reverse Lunges + Incline DB Curl312-151-min

Day 12 – Low-Impact Cardio

ExerciseDurationRest
Treadmill10-minute2-min
Stationary Bike5-minute2-min
Jumping Rope5-minute2-min
Battle Rope5-minute

Day 13 – Chest and Shoulder

ExerciseSetsRepsRest
Incline Bench Press310-121-min
Decline Cable Flyes312-1590-sec
Archer Push-up410-152-min
DB Pullover310-122-min
Arnold Press310-122-min
Seated IYT raises310-122-min
Cable Face Pull310-122-min

Day 14 – Back and Core

ExerciseSetsRepsRest
Deadlifts36-122-min
Close Grip Lat Pulldown312-152-min
Lat Machine Row312-152-min
Kroc Row312-152-min
Hanging Knee Raises310-1530-sec
Decline Crunches310-1545-sec
Ab Wheel Rollout35-1045-sec

Download The 14 Day Workout Plan PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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