-------|------|------|-------| | Squat | 3 | 6-8 | Primary leg | | Bench Press | 3 | 6-8 | Primary push | | Barbell Row | 3 | 8-10 | Primary pull | | Dumbbell Shoulder Press | 2 | 10-12 | Secondary push | | Leg Curl | 2 | 12-15 | Hamstring isolation |
Day 2: Wednesday | Exercise | Sets | Reps | Notes | |----------|------|------|-------| | Deadlift | 3 | 5-6 | Primary hip hinge | | Overhead Press | 3 | 6-8 | Primary push | | Lat Pulldown/Pull-up | 3 | 8-10 | Primary pull | | Leg Press | 2 | 10-12 | Secondary leg | | Face Pulls | 2 | 15-20 | Shoulder health |
Day 3: Friday | Exercise | Sets | Reps | Notes | |----------|------|------|-------| | Front Squat or Leg Press | 3 | 8-10 | Leg variation | | Incline Press | 3 | 8-10 | Push variation | | Cable Row | 3 | 10-12 | Pull variation | | Dumbbell Lunges | 2 | 10/leg | Unilateral | | Bicep Curls | 2 | 12-15 | Arms | | Tricep Pushdowns | 2 | 12-15 | Arms |
Total weekly volume: ~25-30 hard sets Training time: 45-60 minutes per session
The Program: 4-Day Upper/Lower
For those who prefer more frequency:
Day 1: Upper A - Bench Press: 3x6-8 - Barbell Row: 3x6-8 - Overhead Press: 2x8-10 - Pull-ups/Lat Pulldown: 2x8-10 - Tricep work: 2x12-15
Day 2: Lower A - Squat: 3x6-8 - Romanian Deadlift: 3x8-10 - Leg Press: 2x10-12 - Leg Curl: 2x12-15 - Calf Raises: 2x15-20
Day 3: Rest
Day 4: Upper B - Incline Press: 3x8-10 - Cable Row: 3x8-10 - Dumbbell Press: 2x10-12 - Face Pulls: 2x15-20 - Bicep work: 2x12-15
Day 5: Lower B - Deadlift: 3x5-6 - Bulgarian Split Squat: 2x10/leg - Leg Extension: 2x12-15 - Glute Bridge: 2x12-15 - Ab work: 2 sets
Energy Management
GLP-1s reduce appetite. You may feel low energy for training. Strategies:
Pre-workout nutrition
- Small meal 1-2 hours before training
- Protein + simple carbs (e.g., protein shake + banana)
- Even if not hungry, fuel the workout
Timing
- Some men train better fasted; most do better fed
- Experiment to find your pattern
- Don't train immediately after injection if nausea is an issue
Caffeine
- Still works as an ergogenic aid
- Pre-workout supplements are fine
- Don't overdo it (can worsen GI issues)
Hydration
- More critical on GLP-1s (reduced food = reduced water from food)
- Drink water throughout workout
- Electrolytes if sweating heavily
Progression Strategy
In a caloric deficit, linear progression (adding weight each session) won't work for long.
Alternative approach: - Maintain weights as long as possible - When a weight becomes too hard, reduce reps slightly - When you can't hit minimum reps, reduce weight slightly - Track trend over months, not weeks
Example: - Week 1: Bench 185x8 - Week 4: Bench 185x7 - Week 8: Bench 185x6 - Week 12: Bench 180x7
This is acceptable progression during weight loss. Strength maintained within 5%.
Tracking What Matters
Track: - Working weights on main lifts - Rep performance at given weights - Body weight (weekly) - Waist circumference (monthly) - How you feel/look
Don't obsess over: - Daily weight fluctuations - Minor strength variations session-to-session - Perfect progression every session
When to Modify
Reduce volume/intensity if: - Persistent fatigue affecting life - Joint pain developing - Sleep suffering - Unable to recover between sessions
Increase if: - Feeling strong and recovered - Consistently hitting rep targets - Weight loss has slowed/plateaued
The Bottom Line
GLP-1s + lifting is the combination that preserves muscle. The protocol:
- Full body or upper/lower split, 3-4 days/week
- Compound movements priority
- Weights maintained, volume reduced
- Recovery prioritized
- Progress measured in preservation, not PRs
The men who lift on GLP-1s keep their muscle. The men who don't lose it. Simple equation.
Related Articles: - The Muscle Loss Question: Real vs Hype - Protein Requirements on GLP-1s - The BELIEVE Trial: 92.8% Fat Loss
Last updated: January 2026
Medical disclaimer: Consult a healthcare provider before starting any exercise program, especially with existing health conditions.