Both programs involve mostly resistance exercises (strength training). Strength training will make you stronger, improve bone density, and improve physical appearance.
Plan B also includes moderate to high-intensity weighted and bodyweight cardio exercises. These cardio exercises help you build endurance, increase calorie burn, and improve muscle tone.
Both programs are for intermediate level and can work for both males and females.
If you want to achieve noticeable results in a short time, I highly recommend focusing on diet, supplementation (usually protein and creatine), and recovery (sleep) equally.
Let’s explore each Pre-Wedding Workout Plan and save the PDF with one click.
Pre-Wedding Workout Plan to Get Muscular (A)
Week 1-4: Full Body Split
Week 5-8: Push Pull Legs Split
Week 9-12: Bro Split (Muscle Group Split)
Perform sit-ups, knee tucks, and cable crunches every second to third day to strengthen the core and improve the six-pack appearance.
WEEK 1-4: FULL BODY SPLIT
Monday: Strength Training A
Tuesday: Hypertrophy Workout A
Wednesday: OFF
Thursday: Strength Training B
Friday: OFF
Saturday: Hypertrophy Workout B
Sunday: OFF
Warm-up Guide: for the upper body, perform banded pull-apart, shoulder pass-through, the world’s greatest stretch, arm swings, dive-bomber push-ups, etc. For the lower body, perform leg swings, hamstring stretch, deep squats, reverse lunges to knee kick, bend-forward, etc.
This program includes strength, endurance, and functional exercises, which help build strength, burn calories, and enhance appearance.
It involves 4 dedicated sessions for strength and muscle training, one for abs training, and one for cardio.
If you stay in a calorie deficit (follow a high-protein diet) and follow this routine, you’ll see the changes in your body over time.
Warm up (dynamic stretching exercises) for 5-10 minutes before lifting weights. You can follow this guide if you want a well-structured warm-up routine.
You’ll focus on one muscle at a time in the final phase of this fat-to-lean pre-wedding training plan.
Besides weight training, it also includes cardio on each day at the end of the session, so you can burn fat and stay in deficit.
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Saturday: Abs & Calves
Day 1 – Chest + Cardio
Exercise
Sets
Reps
Rest
Muscle
Barbell Bench Press
4
6-8
2-3 minutes
Chest
Incline Dumbbell Press
4
8-10
1.5-2 minutes
Upper Chest
High to Low Cable Fly
3
12-15
1.5-2 minutes
Chest
Seated Pec Deck Fly
3
12-15
1.5-2 minutes
Inner Chest
Push-Ups
2
AMRAP
45-second
Chest
Incline Walk
1
20 minutes
–
Cardio
Day 2 – Back + Cardio
Exercise
Sets
Reps
Rest
Target Muscle
Front Lat Pulldown
4
8-10
1.5-2 minutes
Lats
Seated Machine Row
4
8-10
1.5-2 minutes
Mid Back
Single-arm DB Row
3
10/side
30-second
Lats & Traps
Straight-Arm Pulldown
3
12-15
1-1.5 minutes
Lats
Hanging Knee Raises
5
10-15
30-45 seconds
Abdominals
Rowing Machine
1
20 min
–
Cardio
Day 3 – Shoulders + Cardio
Exercise
Sets
Reps
Rest
Muscle
Seated Dumbbell Press
4
8-10
1.5-2 minutes
Front Delts
Dumbbell Lateral Raise
3
12-15
1-1.5 minutes
Side Delts
Cable Lateral Raise
3
13-15
1-1.5 minutes
Side Delts
Rear Delt Fly
3
12-15
1-1.5 minutes
Rear Delts
Dumbbell Shrugs
3
12-15
1-1.5 minutes
Traps
Seated Knee Tucks
4
25-30
45-60 seconds
Abdominals
Stair Climber
1
20 min
–
Cardio
Day 4 – Legs + Cardio
Exercise
Sets
Reps
Rest
Target Muscle
Back or Hack Squats
4
6-8
2-3 minutes
Quads & Glutes
Leg Press
4
12-15
1.5-2 minutes
Quads
Walking Lunges
3
12/leg
1-1.5 minutes
Quads, Glutes
Leg Curl
3
12-15
1-1.5 minutes
Hamstrings
Oblique Chop
3
15/side
30-second
Obliques
Incline Walk
1
20 min
—
Cardio
Day 5 – Arms + Cardio
Exercise
Sets
Reps
Rest
Muscle
Barbell Curl
4
8-10
1.5-2 minutes
Biceps
Incline Dumbbell Curl
3
10-12
1-1.5 minutes
Biceps
Hammer Curl
3
12-15
1-1.5 minutes
Brachialis
Close-Grip Bench Press
4
6-8
1-1.5 minutes
Triceps
Rope Pushdown
3
12-15
1-1.5 minutes
Triceps
Overhead Rope Extension
3
12-15
1-1.5 minutes
Triceps
Cycling
1
20 min
–
Cardio
Day 6 – Abs + Calves + Cardio
Exercise
Sets
Reps
Rest
Muscle
Hanging Leg Raise
4
15
30-second
Lower Abs
Cable Crunch
4
15
30-second
Upper Abs
Russian Twist
3
20
30-second
Obliques
Plank
3
60 sec
30-second
Core
Seated Calf Raise
5
15-20
45-second
Soleus
Standing Calf Raise
5
15-20
45-second
Gastrocnemius
Easy run on the Treadmill
1
15-20 minutes
–
Cardio
Frequently Asked Questions (FAQs)
Is working out six times weekly safe?
Yes, it’s fine for a limited period, such as 3 months, ensuring you give your body proper nutrition and rest sufficiently to help your muscles recover.
Will my body get in shape in 3 months?
You won’t see a drastic change in your body appearance in three months. But if you eat and rest according to the plan (high-protein calorie surplus diet for muscle gain and high-protein caloric deficit diet for weight loss), you’ll see satisfactory changes.
What should I eat to achieve better results?
Whether you want to gain muscle or lose weight, your diet mostly includes protein (supplementation + food), followed by carbs and fats.
Aim for at least 2g protein per kg of your bodyweight (from eggs, chicken, Greek yoghurt, and whey protein).
Keep your calorie intake lower than your body needs to lose weight and higher for weight or muscle gain.
I’ve made meal plans for each fitness goal, and you can explore here: weight loss & muscle gain.
I’m a beginner. What if I want to try?
The programs include exercises that can be challenging for you, such as the back squat, bench press, deadlifts, and pull-ups. If you’re a newbie and will be lifting for the first time, save this beginner program.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
