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
Hi I used the bmr calculator and my tee is 2900cals. Could you advise what cals I should use for low moderate and high days if not the same as the ones shown ? Thanks
For this specific program, they would be the same as the ones shown, Robert. This is a very intense program that is designed to achieve results quickly. So, the author would suggest going as written.
What’s a good workout plan to follow up after this plan for toning?
This can help you find a new plan, Jake. Thanks for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi, i just started the workout routine and i have big muscle soreness. Should i wait until i recover? It bothers me losing maybe 2 workout days. But i have upper body tomorrow and i feel like i wont do nothing cause of the soreness, i cant even extend my arm completely. Thanks for the program.
Hi, Andres. If you're not in serious pain and it is just muscle soreness, try to train but take extra time and caution with future workouts. If you're new to training, you're experiencing Delayed Onset Muscle Soreness. It happens, but it will subside as you get more used to training. Hope this helps!
Hi Max, I needed some assistance from the expert please. I have been on a program and lost 20 kgs and now need to tone up . I would like to lose another 10kgs but would like to exercise to lose it not just diet as I have previously. I used to attend the gym and last time was 2 months ago so am not that unfit. Female , age 50. What do you recommend?
Hi, Isabella. Leaving this up for Max to answer if he sees it, but if my input would be helpful, I believe exercise would be the key to getting that next 10 kg off. I would keep the calories you're eating as is and start working your way back into a routine. Once you feel used to training again, slightly decrease calories if you feel you need to.
Question. Using a calorie counter via the web, not overly accurate it stats my calories for maintaining weight is near 2700-2900. Should i still use the above calorie scheme or adjust it some so it is not so extreme?
Hi, Rich. If you don't think it is close to accurate, you can shift it as you need to. However you do it, just make sure you're consistent with the approach you use. Hope this helps!
Hi, I did the 12 weeks and I lost 12 ponds actually, I feel fantastic! (I am combining it also with Intermittent fasting 20-4) Now, I still need to lose another 20 pounds to reach my goal. Can I keep doing this one and increasing weights until I reach my goal? I did a Strength routine for the last 3 weeks and I am not losing anything at all, so I need some advice now.
Thank you!
Congrats on the results, Luis. I would suggest taking a break for a week before getting back after it, but I see no reason why you couldn't do this again. Thanks for reading M&S!
I’m confused on the calorie intake, i weight 215lbs I thought I should be eating around 1700-1900 Cals a day to lose weight but you have me in the 2000s should I increase my caloric intake?
Hi, Keshawn. If you're very active, then the 2000s would be accurate. Start there and reduce if you don't notice results in a couple of weeks.
I’m 5’8 176 workout 3-4 times a week and in my feet about 10 hours a day working. I need help on macro percentages.
So I can accurately calculate my food and diet best for me.
This can help you, Braven. https://www.muscleandstrength.com/tools/bmr-calculator
I am a 36 year old female, 300lb and 6 feet tall. I have been lifting for 9 consecutive months now and been focusing on zone 2 cardio. How many calories would you suggest following this program? Thank you.
Hi there. Do you know how many you have been taking lately? That could help me make a more accurate estimation of what you need.
2500-3000. Weight has been very consistent this year.
I suggest sticking with 2500 and upping your activity slightly for a week. Drop it 100 a week and slowly add a little more walking if you can. You can also slightly decrease your rest between sets to keep your heart rate up as well. Good luck!
I am a 40-year-old Male trying to cut down on body fat. I am intermediate level and regularly go to the gym. I have followed this plan for three weeks and can see noticeable results. There is so much fluff on the internet; Max nailed it spot on and provided a perfect plan that includes everything (exercise plan, diet plan, supplements plan) one needs to get going and transform their body. If I were to hire a trainer (which I did earlier this year), this information would cost a minimum of $1,500+ that Max laid out for everyone to use. The only change I have made to this plan is adding fasting 16:8 or 18:6 on the low-carb four workout days, which helps me greatly as I don't feel hungry. Because of the shorter eating window, the low-cal low-carb food feels enough and filling. I train fasted towards the end of my fasting window, and I take BCAA (flavorless with NO sugar/sucrose) before and intra-workout to preserve muscle.
Thank you so much, and god bless you Max Riley!
Hi, I have a question. Im suppose to do cardio and weight lifting on the same day or in separate days?
Hi, Alberto. You can do either, but if you do both on the same day, do cardio after weights. Hope this helps!
If I am tracking the carbs and protein.. how much should I worry about the fat content?
I wouldn't completely disregard it, but you don't have to be too concerned. You should have some fats, but you shouldn't be in the triple digits on it.
Me and my friend started this program 5 weeks ago and we love it. I have always hated the gym, now I love it. We dont follow the diet, however we are restrictive of what we eat and try to consume proteins. We both are seeing great results visually, but not in the scale. That is ok, as long as we keep doing this, eventually the scale will change. Thanks for awesome program.
Can I follow a keto diet plan with this workout. Thanks?
You can, but I suggest monitoring your recovery, Syed. If you notice adverse effects such as decreased sleep, low energy, etc. , then you may need to make a change. However, I think you would be ok.
Hi,thank you for the program, i am struggling to understand the cardio session, did you mean 3 sessions a day and separately throughout the day right?
Those are three different sessions for the whole week. This was written for the person completely out of shape that needs to start slowly.
I just started out this great workout but I would like to have a clarification on the suggested daily calorie intake.
I am 29 and weight 70Kg, low muscle mass as I have not been doing any physical activity for more than 10 years and spend the majority of my time sit at a desk cause I work from home. Following the suggested 2300Kcal per day looks too much for my current physique. Should I reduce the calories?
I would suggest starting with the recommended calories for at least the first few weeks, Giuseppe. If you don't notice any changes, then reduce them 200-300 for a week and go from there. Hope this helps!
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.