12 Week Total Fat Annihilation Workout Plan

Annihilate any unwanted fat with this total fat loss workout routine. This 4 day a week workout will maximize your fat loss efforts via advanced techniques.

Workout Summary

Lose Fat
Split
Advanced
12 weeks
4
45-70 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

Cold Open.

As warmer weather approaches, people look to get ripped. That's where the staff at Muscle & Strength comes in. This is your workout.

*dun* *dun*

And if you didn’t understand that Law and Order reference, you're probably a little confused right now.

It's a little dated, so I don't blame you (also don't blame you if you cringed reading it).

However, it is a nice segue into what this workout is all about.

You want to lose fat. And this workout is an intense program that combines several different strategies into helping you maximize calorie expenditure over the next 12 weeks.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help losing fat? Take our FREE 5-part email Fat Loss Course!

Total Fat Annihilation Workout Overview

The following workout is an intense fat loss workout that utilizes somewhat advanced training techniques to increase the total amount of work you’re doing in a given workout.

These techniques will also ramp up the tempo of your workouts, which encourages an additional cardiovascular element.

The split itself incorporates one upper workout, one lower workout, and two full body workouts. The workouts are listed in the subheaders to come, however it is recommended to set up your week as follows:

  • Monday: Upper Workout (Workout 1)
  • Tuesday: Lower Workout (Workout 2)
  • Wednesday: 1 Hour Walk
  • Thursday: Full Body Workout (Workout 3)
  • Friday: 1 Hour Walk
  • Saturday: Full Body Workout (Workout 4)
  • Sunday: 1 Hour Walk

The techniques used in this workout to promote fat burning are called complexes and alternating sets. The complexes are circuit like sets and will be used on upper/lower days. The alternating sets are like supersets, but with 30-45 seconds of rest in between exercises, and will be prescribed on full body days.

On top of utilizing these strategies, you’ll also be performing loaded carries, a full body exercise, after training sessions as a form of cardio. Not to mention, we’ll be throwing in a couple of ab exercises to round out your workout and make sure you sport a nice midsection once the 12 weeks are over.

Lastly, it is also recommended that you perform 45-60 minutes of walking each morning or evening depending on when you weight train. This low impact cardio won’t affect your ability to recover and will increase you overall daily calorie expenditure to boost fat loss.

Fat Loss (Upper Body) Workout 1

Exercise Sets Reps
A1. Dumbbell Bench Press 4 8-10
A2. Dumbbell Incline Bench Press 4 8-10
A3. Push Up 4 Mechanical Failure
B1. Dumbbell Row 4 8-12
B2. Seated Cable Row 4 8-12
B3. Pull Up 4 Mechanical Failure
C1. Lateral Raise 2 10-12
C2. Front Raise 2 10-12
C3. Rear Delt Raise 2 10-12
Farmers Carry 5 20 Yards
Oblique Crunch 2 15 Each
Hanging Knee Raise 2 12

Fat Loss (Lower Body) Workout 2

Exercise Sets Reps
A1. Front Squat 4 8-10
A2. Goblet Squat 4 8-10
A3. Rear Bodyweight Lunge 4 Mechanical Failure
B1. Dumbbell Stiff Leg Deadlift 4 8-10
B2. Leg Curl 4 8-10
B3. Bodyweight Glute Bridge 4 Mechanical Failure
C1. Standing Calf Raise 4 20
C2. Seated Calf Raise 4 10
Farmers Carry 5 20 Yards
Ab Crunch 2 20
Reverse Crunch 2 20

Fat Loss (Full Body) Workout 3

Exercise Sets Reps
A1. Dumbbell Squat 3 10
A2. Dumbbell Shoulder Press 3 10
B1. Goblet Squat 3 12 Each
B2. Lat Pull Down 3 12
C1. Landmine Romanian Deadlift 3 12
C2. Landmine T-Bar Row 3 12
D1. EZ Bar Curl 3 10
D2. Skullcrushers 3 10
Farmers Walk 4 60 Secs
Plank 3 30 Secs
Side Plank 3 30 Secs Each

Fat Loss (Full Body) Workout 4

Exercise Sets Reps
A1. Conventional Deadlift 3 10
A2. Push Up 3 12
B1. Leg Press 3 12
B2. Pull Up 3 12
C1. Hack Squat 3 12
C2. Inverted Row 3 12
D1. Cable Curl 3 12
D2. Tricep Extension 3 12
Farmers Walk 4 60 Secs
Hanging Leg Raise 2 12
Russian Twist 2 12 Each

Additional Fat Loss Tips

Fat loss workouts are great, but they’ll only get you so far if you don’t pair it with an appropriate lifestyle.

That all starts with getting your diet in check. You’re going to need to know how many calories you need to consume to maintain your current weight. Utilizing a bmr calculator can be very helpful to figuring out this information.

From there, you’ll need to put yourself in a calorie deficit. And you’ll need to eat in a deficit consistently during the 8 weeks you perform this workout. A solid deficit to start off with is ~500 calories. Simply subtract 500 calories from the total you get using the bmr calculator.

Food quality is of extreme importance to maintain a level of satiety while in a calorie deficit. Ensure you are consuming the majority of your calories from whole food sources. These can include lean proteins, whole grains, oats, rice, vegetables, fruits, low fat dairy, nuts, and seeds.

Lastly, ensure you are getting enough sleep at night. Having adequate sleep will help improve your decision making during your dieting phase and keep your intensity high in the gym. All of these factors, when combine will also help reduce stress – which can also be a killer in terms of fat loss efforts.

If you have any questions regarding the workout, please feel free to leave a comment in the comments section below!

116 Comments+ Post Comment

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Posted Wed, 02/26/2020 - 11:01
Ram Kartik

Hey where can we get the without videos of this program?

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Posted Sun, 01/26/2020 - 16:37
Thomas

I am 52 and just started this program. I’ve been working out for about 8 years now and have a pretty nice home gym minus the hack machine. For about 5 years now I’ve been doing body part workouts with circuit though six to eight exercises. However, been looking for a good upper / lower or full body work out. So I loved your that has both. Thank you and will try it for the twelve weeks.

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Posted Mon, 01/06/2020 - 06:06
Jon

Hi Josh, I really like the look of this course but what is concerning me is i have been out the gym for a couple of months. Im not a beginner and would probably say im intermediate to advance but i know that after the first upper and lower days ill be aching for a week, even when i have stretched. What do you suggest would be better? Starting with the beginner course or writing off the first week and start again the week after? Doing less weight or exercises? Help!
Thank you

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Posted Mon, 01/06/2020 - 14:39
JoshEngland

Hi Jon,

I would start with a beginner workout. Slow and steady wins the race and there's no harm that'll come from it. The alternative though, may put you at risk for injury and will not speed your progress up any faster than a beginner program would coming off a layover.

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Posted Wed, 12/04/2019 - 14:34
TG311

Hey so how important is it to not rest in between exercises. In my gym it can be hard to have 3 exercises lined up at a time. Also I weigh 175lbs and I’m about 5foot 11 and eating about 2200 calories per day. Is this the correct about or should I eat less. The calorie calculator said to eat 3000 a day

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Posted Thu, 12/05/2019 - 10:50
JoshEngland

Hi TG,

You can perform them as straight sets if needed. If your maintenance is 3000, then 2200 is a fine deficit. Be patient and give consistent effort. You'll get there.

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Posted Wed, 12/04/2019 - 13:09
Ali Hussain

Hello Josh,

Can I do the full body workout two days in row and then rest for two days?
For example:
Sunday lower
Monday upper
Tuesday rest
Wednesday full body 1
Thursday full body 2
Friday and Saturday rest

Thanks in advance

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Posted Thu, 12/05/2019 - 10:51
JoshEngland

Hi Ali,

Yes, that would be ok.

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Posted Sat, 11/02/2019 - 01:02
Raj Kumar Joshi

Hi Josh,

Thanks for designing and sharing such a fantastic plan. I intend to start this from coming Monday i.e. 04.11.2019.

I am weighing 110 Kgs at present. I find it extremely difficult to do the Push-Ups and Pull-Ups. Can you please suggest any alternate exercises till the time I lose atleast 10 Kgs.

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Posted Mon, 11/04/2019 - 16:25
JoshEngland

Hi Raj,

That's awesome! Congrats on starting!

For pushups, I'd recommend performing Wall Push ups, then progressing to bench push ups when you're ready, eccentric only (lowering to the ground) push ups after, and then eventually floor push ups.

For pull ups, I'd suggest using an assistant pull up machine if one is available. If one is not available, pull downs at this point would be appropriate until you're at a weight you feel comfortable performing eccentric only (lowering phase) pull ups and band assisted pull ups.

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Posted Thu, 10/10/2019 - 11:58
Justin

I am using this program, in week 2 of it. This is the 3rd program that I have started. I started working out 3 months ago with the intention of losing fat. I started at 217, am now at 184. The most important aspect of my weight loss was the diet. I maintain a calorie deficit, eating around 1100 calories per day and eating 100+ grams of protein. I am now showing muscle definition as well as my strength has increased. Eating clean works wonders and really helps shredding weight. When I started I couldn't do a pull up with out a band, now I am knocking out 10 in a row. I like this work out program a lot, as it incorporates full body workouts allowing me to hit my muscle groups several times a week, versus the 4 day work out with alternating muscle groups. I also do no extra cardio, I walk on Wednesdays when I play disc golf, thats about the extent of my cardio, but I bust ass on gym days. This is a great program to follow, just make sure your body is ready for it. Wouldn't recommend it to people who just decided to pick up weights after several years of nothing.

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Posted Sat, 10/05/2019 - 04:36
doodoo

just to clear it goes as one set of A1, then one set of A2 and then one set of A3. then repeat right?
If so what should be the rest time in between? Like After one set of A1 or the rest is after one set of each A1+A2+A3?

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Posted Mon, 10/07/2019 - 11:15
JoshEngland

Hi doodoo,

No rest in between. You complete all 3 exercises without a rest period and then rest.

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Posted Fri, 10/04/2019 - 11:27
doodoo

Did you mention that along with this workout everyday 45-60 mins of cardio??
Because if that is so the actual workout time is like 2 hours approx.

I am not a fat guy but I have a belly fat. Not in a need of abs but yeah flat stomach.

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Posted Fri, 10/04/2019 - 14:15
JoshEngland

Hi doodoo,

You don't need the cardio to achieve results with this program. Your approach to nutrition will have a bigger effect than 45 mins of light cardio. Some people just enjoy cardio and can fit it into their schedule. If you cant, it won't make or break your progress so long as youre doing the right things inside and outside of the weight room.

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Posted Mon, 10/07/2019 - 11:13
JoshEngland

Hi doodoo,

Fat loss takes time and there's many ways to get there. There is no one best way because everyone is different.

Fat loss requires a calorie deficit, and as mentioned, takes time. Depending on your starting point, it could take months or it can take years.

I personally like incorporating low intensity cardio bc I find it enjoyable. Like I said everyone is different. Theoretically, If you are crushin it in the gym, it isn't necessary so long as you are in a calorie deficit.

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Posted Sat, 10/05/2019 - 02:37
doodoo

you have said somewhere that with both of your programs add daily cardio.
I have belly fat.
I am up for this program but obviously when I do gym for like 1 hour including abs I get fatigued.
My question: is cardio daily necessary? Because if it is then one has no way out other than going for it. I thought it would 4 day regular weight training and 3 days cardio as your program mentions please give your best advice :)

Also weight training excluding cardio also reduces fats right?

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Posted Fri, 10/04/2019 - 11:13
Daniel

Amazing program. I have a question tho: There´s no hack squat machine at my gym so, should I just try low bar squats? or what exercise would you recommend?

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Posted Fri, 10/04/2019 - 14:16
JoshEngland

Hi Daniel,

I'd go goblet squat. Barbell back squat variations might be too intense here, but that's just my opinion.

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Posted Fri, 10/04/2019 - 17:28
Daniel

thanks for the quick answer Josh

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Posted Sun, 09/29/2019 - 15:46
Eyad

Thanks for the amazing plan
i havent tried it yet but it looks amazing and you have put a real effort on it
i have been going 2 monthes to the Gym now
since then i lost about 10kg using isolation training plan targetting only one muscle group/day and going 5 times a week with strikt diet !
i still need to lose another15 kg
i wounder how much can i lose weekly with this plan
based in your exper. ?
Thanks a lot

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Posted Sun, 09/22/2019 - 02:42
doodoo

Hey, thank you for this amazing program. Please help me with knowing what can replace 1 hour of walking.
I have an option of Jump rope and stair climbing as well.
Just wanted to know if what be the duration of jump rope and stair climbing if I replace it with 1 hour walk?

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Posted Mon, 09/23/2019 - 14:14
JoshEngland

Hi doodoo,

I'd recommend switching with either. If you do jump rope, since it's higher intensity, I'd limit cardio sessions to 15-20 mins. If you opt for stair climber, you could go 25-45 mins depending on your conditioning and goals.

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Posted Wed, 09/11/2019 - 05:28
Akshay

So let me clarify

Its like i have to do 1 set of a1 then one set of a2
After 3 sych cycles i have to di same process with b1 b2 b3

Or is it like

Do a1 all 3 sets
Then a2 all 3 sets?

Help needed

Thanks

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Posted Wed, 09/11/2019 - 15:13
JoshEngland

Hi Akshay,

Perform 1 set of a1, 1 set of a2, 1 set of a3. Rest. Repeat for all of the sets. Move on to B1, B2, and B3.

If you're having a difficult time with this, it may be beneficial to begin with a starter program that follows a more basic template.

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Posted Mon, 09/09/2019 - 08:45
Fabricio Baessa

Hi Josh,
The plan worked REALLY well for me (dropped 4 kilos).
After 4 months I hit a plateau.
Do you recommend another plan to switch to?
Thank you

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Posted Mon, 09/09/2019 - 11:04
JoshEngland

Hi Fabricio,

That's awesome! Congrats on the progress! You might like this one I just published: https://www.muscleandstrength.com/workouts/8-week-body-fat-demolition-wo...

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Posted Mon, 09/09/2019 - 11:10
Fabricio Baessa

Hi Josh,
Thanks for the reply.
I'll try this one!

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Posted Fri, 09/06/2019 - 11:32
Ricardo

Josh how many cheats meals did you recommend me?

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Posted Fri, 09/06/2019 - 11:49
JoshEngland
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Posted Tue, 08/27/2019 - 11:24
hamza

There is no instruction on how do we perform the exercise? should we do a super set? It was mentioned that they were complexes so how should we perform the exercise? one by one or doing all the chest exercises vo secutively without stoppi g and then taking a one minute break? Please help!

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Posted Tue, 09/03/2019 - 16:23
JoshEngland

Hi Hamza,

It's in the article:

"The complexes are circuit like sets and will be used on upper/lower days. The alternating sets are like supersets, but with 30-45 seconds of rest in between exercises, and will be prescribed on full body days."

Perform all of the sets consecutively for each circuit with no rest. For alternating sets, perform 1, rest for 30-45 secs, perform the other.

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Posted Tue, 08/27/2019 - 11:23
Ricardo

My second day doing these workout. I love it. Very challenge. I change some excercises for planet fitness purpose. Thanks

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Posted Tue, 09/03/2019 - 16:12
JoshEngland

That's the way to do it! Adjust the template to fit what you have available to use.

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Posted Sun, 08/18/2019 - 21:32
Ricardo

How can i organize monday to friday?

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Posted Mon, 08/19/2019 - 10:04
JoshEngland

Hi Ricardo,

This particular program probably isn't ideal for that. You could try to organize within those 5 days in whatever way you see fit based on your recovery but with the total amount of movements and volume, it might be rough.

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Posted Mon, 08/19/2019 - 10:46
JoshEngland

Hi Ricardo,

no doubt, and we have plenty of upper/lower programs on the website. This one just has 2 full body sessions that make it a little dicey. Still doable, but you'd have to monitor your own individual recovery.

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Posted Mon, 08/19/2019 - 10:23
Ricardo

I think organize in upper and lower

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Posted Wed, 08/28/2019 - 07:24
Ricardo

These program is amazing i feel the burn. During the first 2 weeks i focus in technique and use medium weight.

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Posted Tue, 09/03/2019 - 16:11
JoshEngland

Hi Ricardo,

That's awesome! Keep it up!

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Posted Thu, 08/08/2019 - 19:32
William

HI Josh,

Just curious: is not advisable to run instead of walking?

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Posted Mon, 08/12/2019 - 13:41
JoshEngland

Hi William,

You can if that's what works best for you. The goal with the walking is to help get in cardio without risking the loss of lean muscle tissue. But everyone's different. You may be able to get away with adding in running.

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Posted Thu, 08/08/2019 - 15:35
Furkan

I like this workout plan. Stay strong

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Posted Sun, 08/04/2019 - 13:22
ALI AL-YASIRI

Hi Josh,
I just wonder if there are any alternative exercises for the pull-up.

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Posted Mon, 08/05/2019 - 15:33
JoshEngland

Hi Ali,

Sure, I'd recommend eccentric only pull ups or band assisted pull ups. If neither of those are an option, machine assisted pullups are another solid choice. You can use the lat pull down as a last resort.

Hope this helps!

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Posted Fri, 08/02/2019 - 11:01
Nathan

Hi Josh,

Do you recommend increasing the amount of reps we do or just increasing the weight we are using? I am about to finish Week 3 and I am seeing some results so far so thank you for the great program!

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Posted Mon, 08/05/2019 - 15:53
JoshEngland

Hi Nathan,

That's awesome dude! Congrats on the progress thus far!

So, I'm all about increasing the weight used for as long as you can. Once you hit a plateau there, then start increasing reps before dropping back down in reps and utilizing heavier weight again.

Hope this helps!

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Posted Wed, 07/17/2019 - 03:46
Arnav

Hey Josh ....I m skinny fat with not much of muscle also not much fat except the belly area .....I have been training for more then a year still my condition is the same ....should I follow this workout ..?

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Posted Wed, 07/17/2019 - 15:11
JoshEngland

Hi Arnav,

This program is a good one for that goal. When trying to lose body fat, ensure your diet and sleep regimen are both on point as well.

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Posted Tue, 07/16/2019 - 23:21
Dustin Kirk

Hey Josh,
Is there any specific reason for using dumbbells for bench and squat rather than a bar? Also, I'm used to working out each muscle group twice a week for a total of 6 days a week with a rest day on sunday. Would you still recommend this program even though I'll actually be working out less than I do now? Really just trying to switch up my workouts to keep my body having to adjust.