Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Kettle Bells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly.
Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.
The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.
Recommended: Need help losing fat? Take our Free Fat Loss Course
Over the next 12 weeks your goals and expectations are:
- Fat Loss - To lose at least 10 pounds of fat.
- Muscle Mass - To maintain, or even gain lean muscle mass.
- Conditioning - To be in amazing shape; perhaps the best shape in years.
The 12 Week Diet Plan
Each week will consist of 3 different types of eating days.
- High Carb Days - 1 day per week
- Moderate Carb Days - 3 days per week
- Low Carb Days - 3 days per week
You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.
It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:
- Men 40+ - Reduce daily calories by 300.
- Men 20-25 - Increase daily calories by 300.
- Women 40+ - Reduce daily calories by 200.
- Women 20-25 - Increase daily calories by 200.
12 Week Eating Plan for Men
- Week 1 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
- Week 2 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
- Week 3 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
- Week 4 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
- Week 5 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
- Week 6 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
- Week 7 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
- Week 8 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
- Week 9 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
- Week 10 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
- Week 11 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
- Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
Protein intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.
Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.
Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.
12 Week Eating Plan for Women
- Week 1 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 2 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 3 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 4 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
- Week 5 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 6 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 7 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 8 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
- Week 9 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
- Week 10 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
- Week 11 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
- Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
For women, protein intake should be a minimum of 100 grams per day. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.
Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.
Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.
The 12 Week Cardio Plan
It doesn't matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.
The first thing you will notice about this cardio plan is that it starts slow. That's ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.
Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.
During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.
- Week 1 - 3 cardio sessions. 5, 8 and 5 minutes.
- Week 2 - 3 cardio sessions. 8, 10 and 8 minutes.
- Week 3 - 3 cardio sessions. 10, 12 and 10 minutes.
- Week 4 - 3 cardio sessions. 12, 15 and 12 minutes.
- Week 5 - 3 cardio sessions. 15, 20 and 15 minutes.
- Week 6 - 3 cardio sessions. 20, 20 and 20 minutes.
- Week 7 - 4 cardio sessions. 20, 22, 20 and 22 minutes.
- Week 8 - 4 cardio sessions. 22, 25, 22 and 25 minutes.
- Week 9 - 4 cardio sessions. 25, 27, 25 and 27 minutes.
- Week 10 - 4 cardio sessions. 27, 30, 27 and 30 minutes.
- Week 11 - 4 cardio sessions. 30, 35, 30 and 35 minutes.
- Week 12 - 4 cardio sessions. 35, 40, 30 and 45 minutes.
12 Week Gym Workout Split
You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.
When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.
- Day 1 - Upper A
- Day 2 - Lower A
- Day 3 - Off
- Day 4 - Upper B
- Day 5 - Lower B
- Day 6 - Off
- Day 7 - Off
Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 8-10 |
| One Arm Dumbbell Row | 3 | 10-12 |
| Seated Barbell Press | 3 | 8-10 |
| Pull Ups | 3 | 10 |
| Skullcrushers | 3 | 10-12 |
| Dumbbell Curl | 3 | 10-12 |
Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8-10 |
| Leg Curl | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
| Leg Press Calf Raise | 3 | 15-20 |
| Plank | 3 | 60 sec |
| Twisting Hanging Knee Raise | 3 | 20 |
Upper B
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 10 |
| Barbell Row | 3 | 8-10 |
| Dumbbell Lateral Raise | 3 | 12-15 |
| Lat Pull Down | 3 | 10-12 |
| Cable Tricep Extensions | 3 | 10-12 |
| EZ Bar Preacher Curl | 3 | 10-12 |
Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 15-20 |
| Stiff Leg Deadlift | 3 | 8-10 |
| Walking Dumbbell Lunge | 3 | 10 |
| Seated Calf Raise | 3 | 15-20 |
| Cable Crunch | 3 | 20 |
| Russian Twist | 3 | 20 |
1.3K Comments
Hey
The workout plan I downloaded has the plan for week 1. Where can I find the plan for week 2-12?
The weight training workouts are the same for all 12 weeks.
Hi! I just wanted to ask wether in the whole
12 weeks I have to do the same workouts every day.
Same schedule for all 12 weeks.
is there home version of this program that uses only dumbbells, bands and kb?
There is not at this time, but you can certainly make the changes as you need to with the equipment you got. Let us know how this works for you if you try it. I will make a suggestion to my editor about a home gym version. Thanks for reading M&S!
is there a home version of this program. I have dumbbels and some bands and couple of kettle bells. i do not have pull up bar or bars or cabels.
There is not at this time, but you can certainly make the changes as you need to with the equipment you got. Let us know how this works for you if you try it. I will make a suggestion to my editor about a home gym version. Thanks for reading M&S!
Hi just starting the program do you use light weight or go heavy?
Thanks in advance.
Starting out go light. Form over weight every time. Once the challenge isn't as great, then start going up in weight. Good luck!
Is it normal to be exhausted and ridiculously sore on this program? I haven't been able to stick to the diet portion because I just feel run down constantly. I'm out of shape at the moment but have lifted/ power lifted for years at this point and never had this experience, even when cutting calories. I imagine part of it is that I still have a good amount of muscle even after a 6 month hiatus and the diet is just too restrictive.
I just finished week 3. After making the following modifications I'm feeling much better. I've replaced the calf exercises with glutes because my calves have been so sore they felt like a giant bruise since I started and I could barely walk. Also replaced shoulder exercises with rear delt because all the shoulder work was giving me shoulder pain and it seemed like a lot unnecessary stress on the shoulder joint. Finally scrapped the diet this week and went up to 2000 cal with the goal of bringing it down 100/week without the carb cycling but maintaining 100+ g protein.
Is there a better way to modify the diet so I can still get the most out of the program?
34yo, F, 5'4, 165# - normal comp/walk around weight 145-150#/22-24%bf
Yes, soreness is common. As long as it isn't full-blown pain, you should be okay. If you're not an advanced trainee, then the diet may not be the best for you. Your 2000 - 100 plan should be better for you. Don't be afraid to bump up that protein, either. Keep us posted.
If i were to do 4 sets for each exercise vs 3 with the same reps range, would that be an issue?
No, that should be ok. If you want to do an extra one as a warm-up, I always opt for more warmups than not enough. Hope this helps.
Sorry if this may seem like a dumb question. I like how this program is structured, but may I ask what do you mean by cardio sessions? Like on week 1, 3 cardio sessions 5, 8 and 5 minutes. Is that 3 different days with one being 5 mins, another day being 8 and the 3rd being 5?
You are correct, Mark.
In regards to the cardio, what intensity do you suggest for the cardio sessions? Can we do it after the weight lifting?
You should be pushing yourself, but by no means should you be exhausted when you're done. Start slow with the effort and gradually go a little harder each time. I hope this helps. Thanks for reading M&S!
Hi, I've searched the comments and can't see anything on this. With anything single arm is the rep range per arm or total?
Hi Michael, unless we say otherwise, anything single side will be per arm. Hope this helps.
Hi. I see that this 12 week plan is for fat loss but if I increase my calories can I gain muscle with the workout portion? I don't want to lose too much weight. I just have a little stomach bulge.
Hi, Ty. I actually suggest focusing on losing the stomach bulge first, then add the calories back in so you can focus on your size building goals. So you would start by dieting, and if you reach that goal after 4-6 weeks for example, then add the calories in and make swole the goal!
It was very useful to me ,i lost 15 kg ,now I ask about next for building muscle and keep going in fat lose ,male ,50y,79.2kg,fat 12.9 kg ,muscles37.9kg
This should help you find that next program.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hello,
I just completed a different 12 week plan which had me going 7 days a week, which was too much for my schedule. I found this and like the layout and program. Is there anything I can substitute a regular squat for on Day 2? Would a machine-based squat exercise suffice?
Thanks.
Hey Jacob, since you mentioned a machine squat, my guess is you're in a gym. Yes, a machine squat is fine. For people reading this training at home, heavy goblet squats or pause squats would also suffice if you need an alternative.
Thank you for the advice.
Hi, Silly starter question: for a given workout, is a "set" a run-through of all exercises THEN 60-90sec rest?
Or is a "set" just the completion of the reps for one exercise? In terms of actual breaks, it kind of doesn't matter since moving between exercises takes time anyway, so I guess I'm asking if I complete all the sets in one exercise before moving on to the next? Thanks
Hi, Tom. This is why we're here.
A set is a group of repetitions for a particular exercise. If you do a curl 10 times, that is one set. For this program in particular, you should do one set, rest for 60-90 seconds, then do another set. I hope this helps, and come on back if you got more questions. May take me a bit, but I'll get back to you.
Hi , so i am à female 30 y, i have a 10 or 15 kg
To lose ( 155cm ,75 kg), i have a lot of muscles but also a lot
Of fat 33%. I do kickboxing so cardio is no problem
I train (kickboxing) 5 hours a week.
So my question is:
1- are 1500 or 1400 cal enough?
2- after lifting can i do my hour of kickboxing normally or should i seperate them.
Thank you
Because of the kickboxing, I would suggest upping protein and fats so you have 1800 total calories. Hope this helps.
I need to burn circa 60 pounds. I can start with this plan. If successful do I just continue with the same plan or do you have something better after the initial 12 weeks?
Up to you. If you want to try something new, go with this.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi! This is Duke
I’ve completed the 12 week program and I’ve seen some significant results. To improve my body shape, can I continue this same program from Week 6 or should I change my workout plan?
Thanks!
Congrats on the progress, Duke, and thanks for reading M&S!
Continue from Week 6 or do another one. Up to you. If you choose the latter, check this out.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
What if you can't do the pull ups? Should I just do partials to failure?
Partials, use a band for assistance, or do pulldowns if you have access to a pulldown station.
Hello. I plan to try this program out but I am currently unable to do pull ups. Do you have another exercise you would recommend as a replacement?
If you're training in a gym, pulldowns work. If at home, do pullovers with a dumbbell.
So this 12-week program is supposed to combine cardio and muscle building or do you go through the cardio program first, then the weight lifting program?
Do both. Weights first, then cardio if you have to do them at the same time. If not, do cardio first thing in the AM, then train with weights later in the day.
6AM club right here, Michael. Weights then cardio if you're doing both at once. If you are doing them separate, then do whichever you like first.
As for fasted, I suggest at least a shake and a piece of fruit, but I have trained fasted and as long as I ate sufficiently before going to sleep, I was fine. Hope this helps.
I have the same question, but cant get 2 workouts in a day so i go the gym fasted in the morning (6am club anyone?) Should i do the weights and then cardio?
Hi, I don't know if this was commented already, but from what I saw I couldn't see any comment similar to what I am planning to ask. But, what are the results to be expected from this plan. Not to say I am not willing to try it. I just want to know if there is anyone who has tried this and is about 18 years old and has anything positive to say about this plan. Or just a general "what to expect" or something of the sort.
Thanks!
If you train hard, eat properly, and recover well, then you should see noticeable changes you will like. No way to predict your specific results without knowing your background in fitness, medical history, etc. What I can do is leave this comment up and if others want to chime in with their results, they are more than welcome.
Hello I am over 40. For diet the webpage says to reduce calories by 300. Then it lists the 12 week calorie plan for example the low carb day is 2300 calories, the moderate days are 2400 calories and the high carb day is 2700 calories. Do I follow those numbers or do I minus 300 calories from them?
I understand the confusion. Follow the 2300, 2400, and 2700 numbers.
Hi Roger, I'm a 40+ woman about to do this (thanks for sharing it). I understood I had to -200 from all the daily calories so a 1500 day became a 1200 day. Is that not so?
It would be 1300 calories. Thanks for reading M&S. If you do this, let us know how it goes.
I want to do this program, but I don't have access to cables and leg press. Are there any alternatives for the following exercises that I can use a barbell or dumbbells for?
Leg Curl
Leg Extension
Leg Press Calf Raise
Lat Pull Down
Cable Triceps Extensions
EZ Bar Preacher Curl
Seated Calf Raise
Cable Crunch