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 |
1.5K Comments
Thank you very much for the fat loss program, what I have done. I am finishing this second month. I weighed 273 pounds. Now I am at 247. I have 52 year old I ask you what you recommend that I continue with this same routine or should I start another one. Thank you in advance.
Those are amazing results, Moises! Congratulations from everyone at M&S!
You can find your next challenge here. If you have any further questions, let us know.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I’m 5’5, 160lbs, and 41y|o. What do you consider low/mod/high carbs? I use MyFitnessPal and I’m trying to figure out my numbers. I’m pretty good with cardio and will probably continue with 30-45 min/day. I use to lose fat pretty easily, but now it has become extremely difficult.
Hey PB, if I was to ball park guess the carbs in your case, I would suggest 100, 150, and 200. That would be close to the percentages after the math.
What does this mean?
Women 40+ - Reduce daily calories by 200.
Women 20-25 - Increase daily calories by 200.
Is this age or BMI? If it’s age then what is the 26-39 range? Thanks!
Numbers are based on age. If you're 26-39, you stick with the numbers as recommended.
So I generally follow a low calorie diet on a regular basis, about 1200. I work from home and can be pretty sedentary so I’m starting to increase activity and I have a cable machine. I want to lose fat and build muscle. Wouldn’t eating 1200-1900 (more than my current intake) inhibit my ability to lose fat? I’m 5’8” and 170lbs.
Also, you recommend doing the 4 day split as back to back A, A, rest, B, B, rest, rest - would it make a difference if I did A, B, rest, A, B, rest, rest?
Hey Amy, thank you for reading M&S!
I would suggest focusing on the fat loss but keeping protein high so you can protect the muscle you have overall. Since your calories are already low, this one may not work for you. Are you allergic to any foods or are there any health issues you're dealing with? If not, I can offer suggestions on this.
Training: A, B, rest, A, B, rest, rest. The different workouts make a difference.
I am reading through the 12 week fat destroyer program and a bit lost.
I am new to the gym and trying to understand it all.
Looking at the cardio portion of this program: When do you fit the cardio portion into the weeks workout schedule?
You are showing 3 cardio sessions and 4 cardio sessions.
When are these sessions fit in?
Hey Greg, thank you for being a part of the M&S community.
You can put them in wherever you like, but I suggest keeping it simple and doing them after training sessions in the gym. You could also do them first thing in the morning. This part of the plan is flexible, and you can set them up based on your schedule.
Hi!
Great program! Question: For women 40+ it says to decrease calories by 200 so for example, does that mean when it says eat 1200 calories, I should adjust to 900 calories? That seems really low. (My calorie deficit is 1400 calories by my calculations).
Thank you!
Michelle
Hi Michelle, the 200 calorie decrease would be 1,000. But yes, it is really low. Keep in mind that on the other days you would eat more calories. That said, if you're not comfortable with it, don't do it. Stick with your number if you feel it's helping you.
Hi, Thanks for the plan.
Could you please tell me what days are cardio scheduled for based on the plan provided here?
Thank you
Hi Rakesh, do the cardio on whichever days you can. You can set that up based on your individual schedule. Most people do them on Monday, Wednesday, and Friday.
Hi,
My knees are to bad to do them walking lunges, I keep trying and knees just can’t handle it. Any other suggestions on different workouts I can do to replace it.
Thabks.
Hi Jordan, are there any other leg movements that bother you? I don't want to throw exercises out there only to create the same problem.
Can i use a mass gainer for extra carbs? Unless i have got something wrong, on the high carb days my carbs macros are working out to 400g carbs in that day based on the calorie intake guide you have given +300 (age) which i will struggle to eat.
You can, Ben, but I found a way to do it without a mass gainer. I would do a simple protein shake but add several fruits with the powder and water in the blender. Every major fruit you like. You get natural sugars and vitamins/minerals whereas you may get artificial sugars from the mass gainer.
If you simply prefer the mass gainer for convenience, go for it.
I haven’t worked out in two years. I am 6ft 240lbs. Should I keep the same calorie intake and workout plan?
Thank you so much
I would stay with it starting out, then make adjustments as you need to.
Hi. My worry is the diet. You break it down well but what dies that equate to in actual food? Is there a recipe section?
Thanks
Hi Simon, unfortunately, there is no recipe section. I'm not sure why there is no actual food section, but you can pick out your favorite healthy foods and do the math to reach your numbers.
Hello Roger, I am 4‘11“ and 55 year old female weight 108 pounds. should I follow your calorie intake plan with this program given my height and weight and age? I want to lose about 5 pounds of fat and gain muscle?
Hi, Sriyani. What calorie intake are you following now? That could help me provide the best answer here. Short answer is no, I don't think you need to follow this one, but I don't know what you've done already.
No calf machine,leg press or chin up bar dip station for leg twist.What alt. lift can I do?
We have an Exercises section that you can find alternatives for based on the equipment you do have access to.
https://www.muscleandstrength.com/exercises
Hi,
What is a good way of finding out what weight to start with?
Ami am starting out and can’t do pull ups. Do I continue to just try or is there another workout I can do so I can get the right amount of reps for that workout?
Thanks
Hi, Jordan. Simple trial and error. If you can do more than two reps over a rep range, go heavier, and vice versa.
You can do lat pulldowns if you like but try to do some pullups with a spotter, band on the bar, or assistant machine as well. Never hurts to try improving at them.
Many trainers say not to do the same workout every single day for more then 1 month because your body gets used to it. How do you change that up in this workout?
Also if you are in a calorie deficit and doing this workout, will you get the same results (ex 1,800 calories)
Not sure if I agree with those trainers, myself. You can alter rest times, use different weights, and add intensity boosters like rest-pause sets and drop sets if you like, though.
As long as you're eating enough for recovery and energy for training, you should see results.
I can’t do pull-ups. What workout can I do to replace the pull up sets I have to do for this program?
Connect a band to the pullup bar for assistance or do pulldowns.
I have lost over 120pounds from a high of 303 pounds I have been working out 30 mins cardio a day and 30mins swimming each day for 6 months
I also been doing some free weights I want to realy focus on building lean muscle should I start at the beginning of this program
Congrats on that incredible weight loss, Gwyn! That is inspiring. To be safe, start at the beginning and see where it goes for you. If you find you need a greater challenge, let us know. Thanks for sharing your success so far and thank you for reading M&S!
Hi Roger. Is this gonna be good for me. I'm a experienced lifter but haven't trained in a few weeks. I normal do 1 body part per day.
Many thanks
Hello Rob, I believe you can start seeing changes you like four weeks in, but if you don't, then consider pivoting to another program. Keep me posted on how you're doing with it.
Hi,
I am wondering if you do a warmup set before doing the 3 sets per workout? And also how long do you take breaks for between sets?
Thanks.
Hello Jordan, you can do warmup sets if you like, but after the first exercise, you may not need them. If you already feel warmed up, go for it.
Rest - 45-60 seconds.
I'm already doing 30-45 min cardio (running) every other day is it OK if I just continue with that from the beginning instead of the lowered times?
Can you do this program back to back once the 12 weeks are over if you have more fat to lose?
If you're already used to doing longer sessions, then stick with what you're doing, LC.
As long as you take a week off after finishing the first 12 weeks, you should be ok to do it again.
So do i have to do cardio and weight traning on the same day or i have do it one day cardio and the next day weight training?
It can be either, but if you do them on the same day you do weights, then do cardio after weights. Hope this helps.
On week One 3 Cardio Sessions5,8 and 5
Do we do 5 minutes then rest then 8 rest then 5 minutes
For a total of 18 minutes.
Or can we just do 18 minutes total for 3 sessions.
Sorry I am confused.
Thank You for the Help
Hi Nanci, these are three sessions on different days.
Day 1 - 5 minutes
Day 2 - 8 minutes
Day 3 - 5 minutes
For seated barbell press, can I use dumbbells instead?
Sure can, Joseph!
Hi I am starting this plan today I have been going to the gym for three months so already have a bit of muscle mass. My question is as a 67 year old woman type two diabetic on medication how many grams of carbs would constitute a low, medium and high day?
Hi, Angela. I am going to suggest keeping this as simple as possible. Low - 75-100 grams, Medium - 150, High - 200.
I am a 32 year old male, 245lbs, and 5’10. I’ve been doing this program for 3 weeks and have been following the calories listed to a T, but have not lost any weight. Should I wait a while to lower my calories, or should I adjust now? I’m the type of person who stores fat very easily.
Hey Derek, have you done a bodyfat test? There is a chance you've lost fat and replaced it with muscle. If you have and there is no difference, cut down 100 calories per day for two weeks, and also up your cardio by five minutes per session. This may kickstart what you need.
We do also have fat loss supplements here on M&S if you feel you could benefit from those.