Workout Plan
The Best Workout Routine for Mounjaro Users
A 4-week progressive resistance training program designed to preserve muscle mass while maximizing fat loss on tirzepatide.
3x/week
Resistance days
2x/week
Cardio days
4 weeks
Duration
Week 1
Foundation
Day 1 — Upper Body
- Dumbbell bench press — 3×10
- Seated cable row — 3×10
- Overhead press — 3×10
- Bicep curls — 2×12
- Tricep pushdowns — 2×12
Day 2 — Light Cardio
- Brisk walking — 30 min
- Stretching / mobility — 10 min
Day 3 — Lower Body
- Goblet squats — 3×10
- Romanian deadlifts — 3×10
- Leg press — 3×10
- Calf raises — 3×15
- Plank hold — 3×30s
Day 4 — Active Recovery
- Incline walking — 25 min
- Foam rolling — 10 min
Day 5 — Full Body
- Trap bar deadlift — 3×8
- Push-ups — 3×12
- Lat pulldowns — 3×10
- Lunges — 3×10 each
- Face pulls — 3×15
Week 2
Progressive Overload
Day 1 — Upper Push
- Incline dumbbell press — 3×10
- Arnold press — 3×10
- Cable flyes — 3×12
- Lateral raises — 3×12
- Tricep overhead ext. — 2×12
Day 2 — Moderate Cardio
- Elliptical or cycling — 30 min moderate
- Core circuit — 10 min
Day 3 — Upper Pull
- Barbell rows — 3×10
- Pull-ups or assisted — 3×8
- Single arm dumbbell row — 3×10
- Hammer curls — 3×12
- Rear delt flyes — 3×12
Day 4 — Light Cardio
- Brisk walking — 35 min
- Stretching / yoga — 15 min
Day 5 — Lower Body
- Back squats — 3×8
- Hip thrusts — 3×10
- Bulgarian split squats — 3×10 each
- Leg curls — 3×12
- Weighted plank — 3×30s
Week 3
Volume Increase
Day 1 — Push (Volume)
- Bench press — 4×8
- Overhead press — 4×8
- Incline flyes — 3×12
- Lateral raises — 3×15
- Dips — 3×AMRAP
Day 2 — Cardio + Core
- Incline treadmill — 35 min
- Ab wheel rollouts — 3×10
- Pallof press — 3×12
Day 3 — Pull (Volume)
- Deadlifts — 4×6
- Weighted pull-ups — 4×6
- Cable rows — 3×12
- Barbell curls — 3×12
- Face pulls — 3×15
Day 4 — Light Cardio
- Walking or easy cycling — 30 min
- Mobility work — 15 min
Day 5 — Legs (Volume)
- Front squats — 4×8
- Romanian deadlifts — 4×8
- Leg press — 3×12
- Walking lunges — 3×12 each
- Calf raises — 4×15
Week 4
Deload & Test
Day 1 — Upper (Deload)
- Bench press — 3×8 at 70%
- Rows — 3×8 at 70%
- Overhead press — 3×8 at 70%
- Light accessory work — 2×12
Day 2 — Active Recovery
- Light walking — 25 min
- Full body stretching — 15 min
Day 3 — Lower (Deload)
- Squats — 3×8 at 70%
- Deadlifts — 3×6 at 70%
- Lunges — 2×10 at 70%
- Light core work — 2×15
Day 4 — Light Cardio
- Easy cycling or walking — 30 min
- Foam rolling — 10 min
Day 5 — Strength Test
- Bench press — work up to heavy 3
- Squat — work up to heavy 3
- Deadlift — work up to heavy 3
- Record your numbers for next cycle
How Mounjaro affects your training
Mounjaro (tirzepatide) is a glp-1/gip dual receptor agonist that causes an average of 22.5% body weight loss. This rapid caloric deficit changes your training in several ways:
- Reduced energy — Lower calorie intake means less fuel for intense workouts. Keep rest periods longer (90–120 seconds).
- Slower recovery— Your body has fewer resources for repair. Prioritize sleep and don't train to complete failure.
- Strength maintenance over gains— The goal is to preserve strength, not peak it. If you maintain your lifts, you're winning.
- Nausea timing — Schedule workouts at least 2–3 hours after eating. Many users prefer morning fasted training.
What to eat before and after workouts
Pre-workout (1–2 hours before)
- 20–25g protein (shake or Greek yogurt)
- 30–40g easily-digested carbs (banana, rice cake, oatmeal)
- Keep fat low to reduce nausea risk
- If nauseous, try a liquid-only pre-workout meal
Post-workout (within 1 hour)
- 30–40g protein (whey shake is ideal for absorption)
- 40–60g carbs to replenish glycogen
- Creatine monohydrate — 5g daily
- Hydrate with electrolytes
Protect your muscle while losing fat on Mounjaro
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