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 |
1.4K Comments
Hi, I’m just checking that Lower B leg press is meant to be 15-20 reps right at the beginning of the workout & it’s not a typo? That seems like high volume to start a workout with given that every other day starts with 8-10 reps..
The 15-20 reps is not a typo, Patrick.
Hi, i lost 10kg after doing this workout for 3 months. I'm looking for the next workout program after this. Where can I find it?
Congrats on the progress, Christian. Check this out and use it to help you find your next program.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi,
You mention Men 40+ - Reduce daily calories by 300 and then mention in the 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
Does this mean as a 40+ man I should deduct 300 calories to these numbers?
Fyi, I am 183cm tall and 90kg
Thank you
That is correct, Arno. You would deduct 300 from each number.
What macro percentage would you suggest for high carb days vs medium carb days vs low carb days? I am 5 ft 10 265 pounds. Should I do more calories than suggested based on my weight?
You should do more calories, Shawn. I would go as high as 500 more for each day.
Percentages of carbs - High - 40%, Medium - 25%, Low - 15%
Hello I am a 36 year old male and want to do this but I am type 1 diabetic so just wonder how many average carbohydrates you mean when you say low and med and high for the day?
Hi Brandon, in my opinion, you should find a different plan. Talk to your doctor about what your nutritional needs should be. Your physician can help you determine a solid plan to reach your goals.
Hi, thanks so much for this, it looks great. Planning on starting next week. I'm nervous because I'm very weak. What do you recommend for someone who can't even do one pull-up, let alone 3 sets of ten? Should I just do as many as I physically can and then move on to the next exercise? Thanks!
Hi, Jay. You can substitute pulldowns or use an assistant if your gym has one. Once you feel strong enough to try pullups, then do as many as you can followed by pulldowns. Eventually, the strength will come.
Hi i have been weight training for about 9 months 3 days per week. As I have an active job I have worked out my bmr + tee to be around 3500. Would you suggest a different calorie intake for this plan in that case ? Thanks
Hey Robert, yeah, I think you need to go higher on the calories. These would be way too low for you.
Hey great plan been on it for 2 days. Question I’m 240lbs 27% fat 6 ft tall I don’t eat out don’t drink soda, to be honest I hate it it burns my throat. I cool my meals it’s usually turkey, chicken, and steak. In the morning I eat either sandwich(turkey), eggs(white), or cereal(special k) but is this workout
Good for me I wanna get to 190lbs how should I go about
This?
This could work for you, Sebastian, if you're able to stay consistent with it. It's low calories for someone 240, but it can be done. If at any point, you feel too exhausted during training or find yourself starving, then back off and find a different plan. The only other suggestion I have is swap the cereal for oats.
Hi! I'm looking to start this program. But unsure how I would manage cycling my calories throughout the week. As have never done this and it seems very complicated, any tips for this? thanks
Hi, James. It is complicated, but this may help. On the hardest workout days, follow the high carb plan, and go with moderate carbs on the other days with low carbs on off days.
Hi! I'm 20 years old, 175cm tall and 75 kg. Never really done weightlifting before. Looking at the calorie breakdown I should be adding 300 calories to the plan above, which would put me over 3000 calories on the high-carb day, which seems excessive or am I reading this wrong? Thnaks
That is how you read it, Bob. It may seem excessive, but I think it would serve you well.
Hi Max
Do you have a meal plan with food ideas already created that a newbie could follow? I am just starting out and creating a meal plan is daunting to start?
Can’t wait to start the 12 week program.
Hi, Kim. No specific meal plan was made for this program. We do have a fat loss guide that we think can help you.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hello!
I was wondering if for the lunges on Lower B. Is it 10 reps per leg or 10 reps overall?
Thanks
Hi, Faith. 10 per leg. Hope this helps!
Hello. Great plan. Just started it yesterday. Quick question on the cardio. The plan says to get your heart moving. What heart rate percentage should we be targeting? Thank you!
Good question, Bruce. Shoot for 65-70% of your max.
Thank you so much!
Hi! Husband has very muscular, tight legs (hereditary) and ideally would like to slim them down. But he also needs to lose weight. What should he do? Thank you!
How big is your husband, Pat? I don't want to recommend something that may not be enough for him. I do suggest upper body cardio such as a hand bike or battle rope since it wouldn't impact his legs as much.
If I can eat less, should I?
No. Your body needs some calories to recover and prepare for future workouts.
Just wanted to thank you.... I started before 8 weeks and i lost around 5KG.
Any advice to follow new or Chang the program after 12 weeks completed
Your next program may be here, Kaseem. Congrats on the weight loss.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi! Are you supposed to go through each exercise before resting 69-90 seconds or rest before doing the next set?
Perform an exercise, rest, perform the next set, rest, etc. Hope this helps.
Hey Max! Thank you so much for your content! I am a male 50 years young and been active all my life. My metabalism has finally started to slow down in my late 40's. After a recent vacation everything was hurting and I was bloated. I found this 12 week program and im loving the results. I was 208 and im on week 9 weighing 197. my goal was to get shredded and get to around 195. I have been following everything except keeping my calories around 2500. two meals with chicken wild rice and veggies plus 3 protein shakes, nuts and avocados for fats. my question is whats next? i want to follow another program. I want to stay lean and shredded. Loving the cardio routine and would like to keep that up. not sure about 4 days or the really long sessions. knees are too happy with that.. Thank you again!!
Glad you're looking for the next step, Alex. This link can help you find a program that you can stick to. Keep us posted on your progress, and thank you for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi, This looks amazing and I am excited to start, I have few questions:
1- Should I Stick to the calories given as I am eating around 1700 calories a day.
2- I am struggling with eating anyway , Can I maintain the same amount of calories or I must follow high,low days..?
Thank you.
To achieve the best results on this program, following it as written is recommended.
Hi there... I have two questions (sorry of asked before): -
1. I note in the comments it states to have minimum 180g protein per day, but in the program it states 120g min for women. I am a 34 year old woman in relatively good shape with a relatively muscular build (ex ballerina and current weight trainer and pole dancer) - what would be a good guide re the optimal amount of protein?
2. Is it better to do the high carb/high calorie day on a training day or non-training day?
Both solid questions, Nina.
1. 180 would be good for you with your extensive activities. If that feels like too much, back down to 160 or even 150.
2. High carbs/calories on training days so you can use that fuel for performance.
Thanks for reading M&S!
I have just started going gym after covid and using this 12 week fat loss programme. iam 40s. its been 3 weeks now doing this work out programme. how long should i do this exercise programme.After 12 weeks, do i have to switch other programme or shall i stick to this. plese clear me .am in quite confusion.
If you're still seeing progress after 12 weeks, keep going. If you feel you're stuck, make a switch. Hope this helps!
Hi there , My Question is Can I add more excercises for diff muscle groups like deadlift for back , Close grip lat pulldown, Like Kickback for triceps , Cable plus hammer curls for biceps , barbell press plus skullcrusher for shoulders while the Basic Pattern and plan will be same but just some additional excercises can be added in every week just to get that New Thing. Kindly Guide me in this regard.
Why do you feel you need to add these movements in?
In order to recruit more muscle groups
You can if you like, but it may lead to overtraining due to the low number of calories you're eating.
Should all sets for one exercise been done at the same time or one set of each and start again?
Perform all sets of one exercise before moving onto the next. Make sure you rest between those sets.
Question on the cardio, are these cardio workouts to be done on workout days? Or off days? I typically start each workout with light cardio (5-10 minute walk or bike) to warmup prior to stretching, then the same afterwards, what should I change here?