12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program

12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program
This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

Workout Summary

Lose Fat
Full Body
Beginner
6
Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells
Male & Female

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.

12 Week Program Expectations

Over the next 12 weeks your goals and expectations are:

  • Fat Loss - To lose at least 20 pounds of fat.
  • Muscle Mass - To maintain, or even gain lean muscle mass.
  • Conditioning - To be in amazing shape; perhaps the nest 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 7 - 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
12 Week Gym Workout
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
12 Week Gym Workout
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
12 Week Gym Workout
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
12 Week Gym Workout
Lower B
Exercise Sets Reps
Leg Press 3 15-20
Still Leg Deadlift 3 8-10
Walking Dumbbell Lunge 3 10
Seated Calf Raise 3 15-20
Cable Crunch 3 20
Russian Twist 3 20
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About The Author
Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.

155 Comments+ Post Comment

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Posted Sat, 11/05/2016 - 17:07
josh robinson

Have you got a diet plan with meals laid out?

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Posted Fri, 10/21/2016 - 20:38
Christine

Hi, I'm a 43 year old female who has been weight training mostly on than off for over 25years. having started pretty young it was always for fun and enjoy being strong. I'm about 30%BF and want to use this nutrition plan and workout for a transformation contest. Is it suitable for an experienced lifter who has a poor diet or do I need any modifications

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Posted Sat, 10/15/2016 - 16:43
Karen

Can these work outs be completed at home vs a gym? Also, can running be the cardio?

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Posted Mon, 10/17/2016 - 09:06
JoshEngland

Karen,

If you have the equipment to perform these exercises at home, then absolutely. Also, you can add running to this program for cardio. Just make sure that you are able to recover properly when adding in cardio so you can continually perform your best during your weightlifting sessions.

Hope this helps!

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Posted Sun, 10/09/2016 - 10:01
Venkat

Hi
I am 30, my weight is 120 Kg, 180 cm height.
I want to start with a serious diet and workout plan.
Can anyone guide me. Please

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Posted Tue, 08/16/2016 - 13:13
Xty

How much/long for CV work?

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Posted Sun, 06/26/2016 - 15:04
charbel

hello, i'm 17 years ( i love sugar)
my weight is (81kg) and height: 178 cm
i want to lose 10 kg ( diet plan) and i want to stop sugar ...

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Posted Sun, 05/15/2016 - 01:30
Sara

Hiya! I'm 15 years old and just thought that this workout could help maintain my fitness, I would be changing the amount of reps to a little bit lower (instead of 10-12 it would be 8-10 etc) but do you think it's still a good workout plan for me?

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Posted Sat, 04/09/2016 - 07:42
Nick

Hey guys i'm 16 years old and i'm over weight does this plan work for me ?

I need to lose about 50 KG

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Posted Tue, 04/12/2016 - 07:13
Ahmed zain

yes that's good for u ((( fat boy )) hhhhh

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Posted Tue, 04/12/2016 - 14:40
Nick

Thanks for your reply ^^

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Posted Thu, 05/19/2016 - 16:34
Nick

Thanks man I lost 10 kgs in 3 weeks and im still going hard on the gym !

Thanks for the motivation

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Posted Sun, 05/08/2016 - 09:06
J

Hey Nick,
I think the program would be awesome for you. Don't worry about what the other guy said just go for it and prove everyone wrong :)

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Posted Wed, 05/25/2016 - 17:52
Christina

Hey Nick!
This is a great program for you! The workouts are really specific and will be easy to monitor progress! Work on limiting your sugar intake, eating fresh fruit and veg, and keep at it every day! Your going to do great! set short goals with doable results to mentally overcome the fitness hump. Meaning wake up and say today I will only drink one pop, and then tomorrow wake up and say I will not drink any pop! Short term goals make long term results a possibility! Good for you!!!!

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Posted Wed, 05/25/2016 - 17:50
Christina

Super derogatory comment! I am assuming you have no idea what the real purpose of health and fitness is!

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Posted Sun, 05/29/2016 - 15:51
Nick

Thank you so much Christina !

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Posted Mon, 06/27/2016 - 08:58
Fitnessforall

He is trying to get in shape, you piece of shit. Get off the forum if you can't give positive comments.

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Posted Thu, 06/02/2016 - 07:50
HIIT

Do interval or intense circuit training both cardio and strength for maximal fat loss....and never stick to a single plan.....change per month.....

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Posted Thu, 06/02/2016 - 07:50
HIIT

Do interval or intense circuit training both cardio and strength for maximal fat loss....and never stick to a single plan.....change per month.....

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Posted Mon, 06/13/2016 - 20:39
Nick

I just lost 11 KG in 2 months !

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Posted Mon, 06/27/2016 - 01:58
anthony

you know what? i was born in april 9 and any comments about april 9 is a strong one! keep it up buddy! you are doing great... consistensy is the key..

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Posted Wed, 08/03/2016 - 07:31
Nick

Thanks buddy!
I'm still going hard in the gym and I lost more weight.

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Posted Mon, 01/04/2016 - 16:04
Paulette Baker

I just started this plan. I have tried many plans before and I really like how this is structured and at my age will not tear me up as other plans were. They were also very time consuming taking up to 2 hours a day. My question is... I am 47 years old, 5 ft and about 148 lbs. I am tracking my food but unsure as to how may carbs for a low carb day, mod carb and high carb day. Can I get some sort of range as to how many carbs for those days so I can track better? Thank you so much.

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Posted Sat, 02/06/2016 - 09:14
Tamara Baer

Paulette, Once you have figured out your ideal macros for the low calorie day, the increase in calories for your moderate and high carb days accounts for the increase in carbs. So your moderate carb day goes up by 25 grams and high carb days increase by 75 to 100 grams of carbs. Hope that helps.

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Posted Tue, 11/01/2016 - 12:17
Jennifer Smith

I also had questions regarding the cab amounts. On some of the weeks, week 9 for example, the moderate days have fewer calories than the low carb days?

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Posted Wed, 12/23/2015 - 15:35
Jonatan

This program looks great but PERSONALLY I dont like upper/lower body splits due to the low volume, from experience I feel like 6 sets of chest a week is way to little.

Push - Pull - Leg - Push - Pull - Leg - Rest is what I personally would prefer, or doing cycles of Chest Triceps - Back Biceps - Legs - Shoulders Abs (Usually rest on saturdays)

Would it make any difference replacing it with a 3- or 4-split instead?

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Posted Mon, 11/23/2015 - 16:00
Ben

I've been doing this for 5 weeks, religiously. I've also been doing a CV workout (cycle or swim) on one of my rest days.

I've increased the weight I can lift in every exercise, but have lost no weight or body fat, at all.

I've stuck to the diet also, if anything, eating less carbs.

Will the weight/body fat drop off in the last 6 weeks when the cardiovascular workouts get longer and more frequent, or am I doing something wrong?

Cheers, Ben

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Posted Wed, 12/09/2015 - 06:40
Jeff

If you are not losing weight, I would look at diet before looking at training. Are you hitting all your macros? Are you eating hidden carbs? Are you eating nutritious foods? Did you cut out as much sugar,bread,white rice and pasta as possible? A small adjustment to the way you eat can pay huge dividends.

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Posted Mon, 08/31/2015 - 04:08
Aroen

Hi there, I was wondering if you recommend a warm-up before each exercise.. Or just a general warm-up before the work-out? thanks in advance..

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Posted Thu, 08/20/2015 - 16:57
SRoro

Can anyone explain how to calculate macro's out for meal prep. How do I know how to portion out these macro's throughout the day?
Thanks!

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Posted Sun, 10/25/2015 - 04:09
Miguel

send me a email i can send you a exel, maybe can help you

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Posted Wed, 11/11/2015 - 21:28
travis

Send me the meal excel also

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Posted Sun, 03/06/2016 - 15:13
Andrew

Hey Miguel,

Im interested in that exel macro chart, if you could send me that, that would be great

Cheers
Andrew

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Posted Thu, 11/12/2015 - 14:02
chase baker

i like to use Lose It, its an app i have on my ipod and your basically type in what you ate and it tells you calories and macros, for example if i search one cup of broccoli it would say it has 80 calories, 5 grams of protein, 5 grams of carbs and 5 grams of fat. of course i just made up the calorie count and macros

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Posted Sun, 02/15/2015 - 21:29
Allen

i work Monday and Wednesday so can i take those days off instead of sat. and sun.

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Posted Sat, 02/07/2015 - 21:33
Kenneth

I dont quite understand the cardio plan, 3 session 5,8,5... does this mean 3 seaasions a week 1 is 3 minutes one is 8 minutes and one is 5 minutes again? Or does it mean 3 sesssions a week, with 5 min warmup, 8 mins high intensity, 5 mins cooldown?

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Posted Thu, 01/29/2015 - 19:43
Anders watne

I dont know if This is a bad question but, when you have Been running. Do u still just have 2000(im on week 4-5) or does that Kind of make it 2600,cause of the running? Hope understood what i just wrote, would like to Get a answer. Thank you

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Posted Wed, 01/28/2015 - 09:41
patrick

I have a crazy schedule, I work from 8-430pm, and go to school from 5-8pm.... how would I plan my pre and post workout meals with a schedule like this?

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Posted Sat, 01/03/2015 - 09:12
IKhan

Depending on your weight, "a daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories."

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Posted Sat, 12/27/2014 - 08:00
IKhan

Depending on your weight, "a daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories."

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Posted Wed, 12/24/2014 - 05:16
Miguel Felix

Hi guys, i just started the program, just have a question, what about the cardio?
Does the cardio is for the "off" days, or for the days when we do the weights, still dont get it,
Thanks guys, and good luck with tha program.

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Posted Fri, 11/21/2014 - 10:36
Joe

What if your already used to doing long cardio sessions? Should I reduce it to the 5,8,5 for the first week?

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Posted Tue, 09/23/2014 - 12:21
Kate

Started this workout plan this week, thought I'd share progress in the comments. Let's see how far I come.
Female, 5'7", 38 years old. Pretty sedentary, with a starting weight of 166lbs (ouch).
Workouts: I cannot do pullups, so I will need to sub something out for Upper A. Did my first Lower A this AM, and I could only manage 2 hanging knee raises and 3 planks of 20-22 seconds. I'll stick with these, see how I improve towards the end.
Diet: I see that caloric intake tapers off, but I don't think I'll start at the recommended 1500/1600/1900 of the first week. By cutting out beer and wine, I know I'll take off several hundred calories per day. Yesterday, I hit 1245 calories, with 116.7g of protein, and 24% coming from fat. I ate 5 small meals and was not hungry at all.

I'll keep trucking along and post updates throughout the 3 month journey.

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Posted Sun, 10/25/2015 - 19:56
Karl

How did this work for you Kate?

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Posted Tue, 09/02/2014 - 12:24
Nick

When determining the amount of reps to do per exercise, the program states as an example 8-10 reps for an exercise. So, if you are doing 3 sets do you start with 8 reps and then increase to 9 for the second set and then 10 for the last?

Please Advise,

Thanks

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Posted Tue, 07/14/2015 - 13:19
Pete

You would choose a weight that lets you complete somewhere between 8 and 10 reps per set. Typically you will do more reps in set 1 than in set 3. Once you can do 3 sets of 10 reps, increase the weight 5-10 pounds and try to get 8-10 reps.

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Posted Mon, 08/18/2014 - 17:53
carrie

Just wondering if the calories decrease for age 32 female as it states decrease by 200 40+ increase 20-25 but nothing in between does that mean it stays at calories stayed??

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Posted Thu, 07/03/2014 - 03:38
Luis Reyes

Guys I did this training and it work is awesome. ...

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Posted Thu, 06/19/2014 - 00:27
Cramer

maybe i'm doing the math wrong or something but the carbs and fat seem really high. So if i do 200g of protein on a 2000 calorie day fat is 45-66g and carbs is 150-200g. on a 2400 calorie day fat is 53-80g carbs is 220-280g. 2700 calorie day fat is 60-90g, carbs is 272-340g. To me that sounds like a lot of fat and carbs especially on the "cheat day." i did the math using 1g of fat is 9 calories, 1g of carbs and protein are both 4 calories each. am i doing something wrong? please help. really trying to lose weight before the end of the year, and seem to be suck at my current weight.

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Posted Sun, 06/22/2014 - 15:17
Cramer

Any help anyone?