One of the biggest questions I get centers around my workout routine on GLP-1 medications, particularly in maintenance mode now that I’ve lost the weight and kept it off.

Here’s my weekly schedule: I resistance train 4 days per week, take spin once a week, do yoga or Pilates once a week, and will supplement the last day as either a complete rest day or another resistance training day. I’m 5’5″, 125 pounds, at 13% body fat (DEXA verified), and maintaining my 155 pound weight loss. This workout split is what allows me to eat 2000+ calories per day while staying lean and strong.

As a certified personal trainer, I design my own routines and am a proud Equinox member. If you’re in maintenance mode on Ozempic, Wegovy, Mounjaro, or Zepbound and want to maintain muscle while eating more, this is your blueprint.

My Weekly Workout Schedule

Monday: Lower Body (Legs/Glutes)
Tuesday: Upper Body (Back/Shoulders)
Wednesday: Spin Class
Thursday: Lower Body (Legs/Glutes)
Friday: Upper Body (Triceps/Biceps)
Saturday: Yoga or Pilates
Sunday: Rest or Wildcard

This routine hits each muscle group twice per week, which is optimal for muscle maintenance and building strength. It’s the perfect workout routine on a GLP-1 for both losing and maintaining your weight loss.

Why This Split Works for GLP-1 Maintenance

Higher calorie allowance: More muscle = higher metabolism. I can eat 2000-2200 calories daily and maintain my weight because I’ve built and preserved muscle mass.

Frequency over volume: Hitting muscles twice per week with moderate volume is more effective than once-per-week splits for maintaining strength and muscle.

Sustainable long-term: Four weight training days fits real life. I’m a working mom of three and graduate student. This is a schedule I can maintain for years, not just weeks.

Breaking Down Each Training Day: My GLP-1 Workout Routine

Monday & Thursday: Lower Body

Examples of what I do:

• Monday: Squats, Romanian deadlifts, leg press, glute bridges
• Thursday: Lunges, step-ups, hamstring curls, hip thrusts

Why it matters:
Legs are your biggest muscle group. Training them twice weekly burns more calories, builds functional strength, and creates shape. I can squat 185 pounds now, which is significantly more than I weigh.

Time: 45-60 minutes of lifting followed by 15 minutes of the stairclimber for a cardio finish

Tuesday: Upper Body (Back/Shoulders)

Some of what I do:

• Pull-ups
• Lat pulldowns
• Bent-over rows
• Shoulder presses
• Lateral raises

Why it matters:
Strong back improves posture, prevents injury, and builds that athletic shape.

Time: 45-50 minutes of lifting followed by 15 minutes of the stairclimber

Wednesday: Spin Class

This is my mental health day disguised as cardio. It’s to help with overall fat loss as well as for stress relief, heart health, and endorphins.

Time: 45 minutes

Friday: Upper Body (Triceps/Biceps)

What I do:

• Close-grip bench press
• Skull crushers
• Bicep curls
• Hammer curls
• Tricep pushdowns

Why it matters:
Arm strength helps with push-ups, pull-ups, carrying kids and groceries, and looking toned. Let’s be real.

Time: 45-60 minutes of lifting plus 15 minutes of the stairclimber for a cardio finish

Saturday: Yoga or Pilates

Active recovery. I alternate between yoga (flexibility and calm) and Pilates (core strength and that deep muscle burn). This stretches tight muscles from lifting and strengthens my core, which supports all my lifts.

Time: 50-60 minutes

Sunday: Rest/Wildcard

This day, I take what my body needs. Sometimes it’s a full rest day and a few walks with my dogs. Other days, I have tons of energy and want to get in another resistance or cardio day.

How I Fuel These Workouts

Pre-workout:
Being totally transparent, Isually train fasted or just with coffee. If I’m feeling lower energy, sometimes I’ll make myself a PBJ sandwich.

Post-workout (within 1 hour):
Orgain protein shake (30g protein)—non-negotiable. Sometimes I add an apple or toast if it was a brutal leg day.

Throughout the day:
I hit 120-130g protein total and eat 2000+ calories overall to support training.

What doesn’t work:
Trying to lift heavy on 1000 calories a day. You’ll lose muscle, get weak, and feel terrible. Don’t do it.

If You’re New to Weight Training

Don’t jump into my 4 day split if you’ve never lifted. Start here:

Weeks 1-4: Full Body, 2x Per Week

• Bodyweight squats, push-ups, rows, planks
• Learn form, build the habit

Weeks 5-8: Full Body, 3x Per Week

• Add light dumbbells
• Start tracking weights and reps

Weeks 9-12: Upper/Lower Split, 4x Per Week

• Now you’re ready for my split
• Focus on progressive overload (gradually increasing weight)

The Progressive Overload Principle

This is the secret: you must gradually increase the challenge.

Every 2-4 weeks, you should do one or more of the following:

• Increase weight by 5-10 pounds
• Add more reps
• Add another set
• Decrease rest time

I track workouts in my Notes app:

• Exercise name
• Weight used
• Reps completed

This lets me see progress and push myself appropriately.

Biggest Mistakes I See

Mistake #1: Only doing cardio
Walking and spin will NOT preserve muscle. You must lift weights.

Mistake #2: Lifting too light
“Toning” with 5-pound dumbbells won’t cut it. You should struggle on the last 2-3 reps.

Mistake #3: Skipping when tired
Yes, GLP-1s make you tired. Go anyway. I’ve never regretted a workout, only skipping one.

Mistake #4: Not tracking progress
If you’re squatting the same weight for 6 months, you’re not progressing.

The Bottom Line

This split is how I maintained muscle while losing 155 pounds on a GLP-1. It’s sustainable, effective, and fits into a busy life. You don’t need two hour gym sessions or 6 training days per week; you need consistency, progressive overload, and enough protein to support your training.

Your action step: Schedule 2 workouts this week. Put them in your calendar. Show up even when you don’t feel like it.

Want my complete workout programs with exercise demos and progression plans? Check it out here.