Summer Burn: 12 Week Fat Melting Workout

The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!

Workout Summary

Lose Fat
Split
Intermediate
12 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

As the days on the calendar pass, and the outside temperatures begin to rise, the amount of clothes we are able to (or wish to) wear slowly starts to diminish.

Whether it be to work, the gym, to the beach, park, or family barbecue it is certainly nice to be able to show off the fruits of your labor – confidently and proudly displaying all of the muscle you work so hard to build.

However, before you go rushing off to your local sportswear store or favorite online shopping spot to purchase some new spring/summer duds, why not take the next 12 weeks to focus on shedding as much body fat as possible?

Because while we all know that thick, dense, defined muscle is totally awesome - you certainly “can’t flex fat!”

Fat Incinerating Tip Sheet

1. Cardio Upon Awaking: While research is conflicting as to whether cardio is more effective done in the fasted state, ensuring you do get your cardio in bright and early will help you burn fat.

2. The Right Supplements: Every morning start your day with a powerful, multi-stage thermogenic fat burner and about 5-10 grams of scientifically formulated BCAA. Doing this prior to your early morning cardio will give you all the energy one needs to power through your early morning grogginess.

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3. Carb Cutting: Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. This will help create a calore deficit needed for fat loss, increase the thermic effect of food, maintain muscle, and assist in shedding excess subcutaneous water.

4. Hunger Troubleshooting: Lets face it…existing in a calorie deficit, which is a necessary evil for getting lean, is not always an easy task. There will be many times where your blood sugar will drop, your tummy will cave, and you will begin fantasizing about attacking the cookie aisle of your local supermarket!

However, the result in that case is certainly not very beneficial when the goal is looking like a comic book superhero. I have found the best way to stave off hunger and bring energy back to an adequate level is to consume a huge glass of cold water with 5-10 grams of your favorite flavored BCAA powder mixed in.

5. Cardio Splitting: If your goal is 60 minutes of cardio for the day, for example, you will manifest superior results by splitting that (total) time between two, or even 3 sessions, than doing it all at once. You could wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal.

This “splitting” strategy will help keep the metabolism elevated all day long, which effectively makes you into a literal fat-burning machine.

ALLMAX Athlete Varying His Cardio Approach

6. Vary Cardio: Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state - while others show the opposite. In my experience, I have become convinced that both types of cardio work (each carrying their own advantages/disadvantages), and thus both should be a part of your overall program.

A highly effective strategy is to break cardio up, as suggested earlier (#5), into a 30/15/15 scheme (if the goal is one hour daily) with the first 30-min session being steady state and the following two as HIIT.

7. Get Intense: When the main goal is dropping body fat it is a great idea to make your weight training sessions more productive and intense via the use of supersets and dropsets. These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!

8. Compound Pounding: You will burn a heck of a lot more calories, as well as stimulate higher levels of natural hormones that destroy body fat if you make sure to include plenty of basic, multi-joint exercises in each of your workouts. This is not to say that you should shy away completely from more isolated movements, but only that you do not neglect some serious “compound pounding!”

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The 12 Week Summer Burn Workout Program

The following workout is a 12 week program to get you shredded for summer.

Rest as long as needed in between sets to slow your breathing just about back to normal and have your mind ready to push 100% on the next set.

For optimal fat-loss you will do 60 min of cardio per day on off days from training and 20-30 minutes either fasted or post workout on lifting days.

As each week passes you can use the program exactly as is laid out above, or you can tweak by adding/subtracting certain movement and/or simply changing the order in which the exercises are done.

Monday: Chest, Biceps, Forearms, & Abs

Exercise Tempo Sets Reps
1. Incline Bench Press 2/0/1 2* 7-9
2. Dumbbell Bench Press 2/0/1 2* 7-9
3a. Incline Dumbbell Fly 2/0/1 2 10-12
3b. Cable Crossover 1/0/1/1 2 10-12
4. EZ Bar Preacher Curl 2/0/1 1* 7-9
5. Barbell Curl 2/0/1 1* 7-9
6a. High Cable Curl 1/0/1 2 7-9
6b. Standing Alternating Dumbbell Curl 1/1/1 2 7-9
7. Reverse Barbell Curl 2/0/1 1* 10-12
8a. Barbell Reverse Wrist Curl 1/0/1 1 13-15
8b. Barbell Wrist Curl 1/0/1 1 13-15
9. Cable Crunch 1/0/1/1 2 16-20
10a. Hanging Leg Raise 1/0/1 1 Max Reps
10b. Seated Bench Knee Ups 1/0/1 1 Max Reps

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Tuesday: Quads, Hamstrings, & Calves

Exercise Tempo Sets Reps
1. Barbell Back Squat 2/0/1 2* 7-9
2. Leg Press 2/0/1 2* 7-9
3a. Leg Extension 2/0/1/1 2 10-12
3b. Walking Barbell Lunge 2/0/1 2 10-12 Each
4. Lying Leg Curl 2/0/1/1 2* 7-9
5a. Adduction Machine 1/0/1/1 2 16-20
5b. Stiff Leg Deadlift 2/0/1 2 10-12
6. Standing Calf Raise 1/1/1/1 1* 7-9
7a. Seated Calf Raise 1/0/1/1 2 7-9
7b. Calf Press 1/1/1 2 10-12

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Thursday: Lats, Lower Back, & Abs

Exercise Tempo Sets Reps
1. Seated Cable Row 1/0/1/1 2* 7-9
2. Reverse Grip Bent Over Row 1/0/1/1 2* 7-9
3a. Dumbbell Pullover 1/0/1 2 10-12
3b. T-Bar Row 1/0/1 2 7-9
4. Weighted Hyperextension 1/0/1/1 1* 13-15
5a. Deadlift 1/1/1 1 7-9
5b. Bodyweight Hyperextensions 1/0/1/1 1 Max Reps
6. Weighted Ab Crunch 1/0/1/1 1* 16-20
7a. Lying Leg Raise 1/0/1/1 2 Max Reps
7b. Oblique Crunch 1/0/1 2 16-20 Each

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Friday: Shoulders, Traps, Triceps, & Calves

Exercise Tempo Sets Reps
1. Cable Face Pulls 1/0/1/1 2* 10-12
2. Lateral Raises 1/0/1 2* 10-12
3a. Seated Dumbbell Press 2/0/1 2 7-9
3b. Barbell Front Raise 1/0/1 2 7-9
4. Barbell Shrug 1/0/1/1 2* 10-12
5a. Upright Row 1/0/1/1 2 7-9
5b. Seated Dumbbell Shrug 1/0/1/1 2 7-9
6. Straight Bar Pushdown 1/0/1/1 1* 10-12
7. Skullcrusher 2/0/1 2* 7-9
8a. Seated One Arm Dumbbell Extrension 2/0/1 2 7-9
8b. Close Grip Bench Press 3/0/1 2 7-9
9. Seated Calf Raise 1/0/1 2* 10-12
10a. Calf Press 1/0/1/1 1 7-9
10b. Standing Calf Raise 1/0/1/1 1 7-9

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

57 Comments+ Post Comment

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Posted Sat, 11/10/2018 - 23:02
Christian Roberts

For the Drop Sets, when you say rest and repeat, are there no limitations for the number of additional sets? Are we doing this until failure or until there is no weight left to drop? Please help, would love to know I’m doing this correctly.

JoshEngland's picture
Posted Mon, 11/12/2018 - 11:27
JoshEngland

Hi Christian,

Drop sets are taken to failure.

Hope this helps!

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Posted Sat, 11/03/2018 - 23:48
Yasith

Can you give an example of 2* drop sets?

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Posted Fri, 11/02/2018 - 08:43
Youssef elmassri

(Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.) does this mean that we have to perform all the exercises in dropsets except the supersets ones twice or for 2 sets ?

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Posted Mon, 09/17/2018 - 01:38
Olivia Pieczulis

Hello.
Could you please explain that does the tempo mean? Thank you.

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Posted Fri, 08/31/2018 - 06:11
Abdul

Hi,

This program shows workout only for a week, but the whole program is for 12 weeks. So, do I've to follow the same workouts every week without making any changes?

JoshEngland's picture
Posted Fri, 08/31/2018 - 10:52
JoshEngland

Hi Abdul,

Yes, that is correct. Perform these workouts for 12 weeks and try to progress in some fashion during those 12 weeks.

Hope this helps!

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Posted Mon, 08/20/2018 - 10:37
vebjørn

will this program work if you choose to do every other day instead of 2 days after eachother?

JoshEngland's picture
Posted Mon, 08/20/2018 - 14:30
JoshEngland

Hi vebjørn

Yes, that should be fine.

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Posted Sat, 08/04/2018 - 06:40
Mateo1434

So can i do 4 sets and not 2

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Posted Wed, 06/06/2018 - 20:56
Briana

Hello! On this program the exercises listed as a or b-do you do both or one or the other? Thanks!

JoshEngland's picture
Posted Thu, 06/07/2018 - 08:35
JoshEngland

Hi Briana,

You perform both as a superset.

Hope this helps!

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Posted Fri, 06/01/2018 - 20:53
STish

Can u pls explain weight for doing exercise.. I have increase weight for second set...how many sets I have to perform

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Posted Sun, 05/27/2018 - 23:37
Steve

Hi They day if your natural you should hit each bodypart 2-3 times a week. Here your only hitting it once a week. What’s your take on it. Thanks

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:21
JoshEngland

Hi Steve,

Depends on the style of training you enjoy. The more you enjoy a program, the better you'll be able to adhere to it, and the better results you'll get.

Hope this helps!

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Posted Sat, 05/26/2018 - 03:54
Eder Fuentes

I am still confused about the asterik sets...why do some say 2 and others say 1...could you break down and give an example for both? Thanks!

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Posted Thu, 05/24/2018 - 16:46
Ruth

I'm not sure what "tempo" refers to... Can you explain?
thx
ruth

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:26
JoshEngland

Hi Ruth,

The duration of each segment of the lift. For an example, look further down in the comments section.

Hope this helps!

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Posted Mon, 05/21/2018 - 23:26
Waqas

Hi coach
Hope this message find you well. Can you please explain about the tempo 2/0/1 how to understand it, and there is maximum 1 or 2 reps for all exercises so how to choose wait for the 1st rep and for the 2nd rep. I read all the comments but still confused about it.
Thanks & Regards

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Posted Sun, 05/20/2018 - 20:03
mostafa

what is meant by Tempo ?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:25
JoshEngland

Hi Mostofa,

The duration of each segment of the lift. For an example, look further down in the comments section.

Hope this helps!

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Posted Sun, 05/20/2018 - 18:04
Heather

What would be your specific recommendations for the multistage thermogenic and BCAA? There’s a wide variety to choose from.

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:24
JoshEngland

Hi Heather,

Eric's recommended supplements are listed in the workout description at the top of the page.

Hope this helps!

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Posted Sun, 05/20/2018 - 13:49
Jolita

Do you recommend eating complex carbs such as oats for breakfast or sweet potato, pumpkin, beetroots for lunch/dinner while aiming for fat loss? Thanks

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:24
JoshEngland

Hi Jolita,

Yep! So long as they are part of an appropriate diet that results in a slight calorie deficit.

Hope this helps!

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Posted Sun, 05/20/2018 - 06:49
Michaela

Hi, would you recommend this workout for female endomorph to lose fat/weight?
If so would you suggest to lift heavy weights or light weights without building big muscles especially legs?
Also do I need to take any supplements if I want to lose fat naturally?
What type of cardio would you suggest after the weight training and how long for?
Thank you :-) ( I know too many questions)

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:23
JoshEngland

Hi Michaela,

Sure, women can perform this program.

Lift an amount of weight that will make each set challenging.

Not necessarily, focus on achieving a calorie deficit first if your goal is fat loss.

You can perform cardio post workout if you desire. I'd recommend picking out something you actually enjoy doing. Duration and intensity will depend on your enjoyment factors.

Hope this helps!

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Posted Thu, 05/17/2018 - 02:08
Ian

I am looking to start next week but I am confused on the asterik sets...are there actually double the sets? 1 reg, 1 drop, 1 reg, 1 drop for example?

JoshEngland's picture
Posted Thu, 05/17/2018 - 08:50
JoshEngland

Hi Ian,

Yes, the example you've provided is correct.

Hope this helps!

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Posted Thu, 05/17/2018 - 11:07
Ian

Yup, thanks for the reply!

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Posted Sun, 05/13/2018 - 16:39
D

What do you do to find the working weight for each exercise? Warm up sets/ how many?

JoshEngland's picture
Posted Mon, 05/14/2018 - 08:52
JoshEngland

Hi D,

Yes, make sure you are warmed up. Intensity will be 75-85% of your working max for the prescribed rep ranges.

Hope this helps!

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Posted Tue, 05/08/2018 - 16:38
Erin Dinapoli

Thanks. I just started today. What's the best don't to follow to shred fat as well .. I'm at 27 percent fat I want to get to 17

JoshEngland's picture
Posted Wed, 05/09/2018 - 09:04
JoshEngland

Hi Erin,

One that keeps you satiated, happy w/out feelings of deprivation, and puts you in a calorie deficit.

Hope this helps!

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Posted Tue, 05/08/2018 - 09:26
Erin Dinapoli

Would i use this same workout for 13 weeks or is there another workout to continue?

JoshEngland's picture
Posted Tue, 05/08/2018 - 16:22
JoshEngland

Hi Erin,

Yes, perform the workouts for the 12 weeks. This will allow some consistency in your workouts so you can better track them and increase the weight used along the way.

Hope this helps!

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Posted Wed, 05/09/2018 - 09:39
Erin Dinapoli

It says I should have 1500 calories per day but if I want to shred then build muscle should I eat more. It's hard for me to follow macros.

JoshEngland's picture
Posted Wed, 05/09/2018 - 10:53
JoshEngland

Hi Erin,

I'd recommend consuming 1500 calories for a couple weeks to a month and seeing the changes in your weight and bodyfat percentage. This will help you establish a baseline.

From there, if your goal is to lose fat, I'd recommend creating a slight deficit by subtracting 100 calories from that number at a time. Repeat until every 3-4 weeks until you've finished your fat loss phase or your goals change.

Hope this helps!

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Posted Wed, 05/09/2018 - 11:01
Erin Dinapoli

Thank you. Do when shredding you shouldn't eat a little of calories? Should I put everything in my fitness pal.. ? I'm 143 I want to go down to 130 and try to get a six pack lol

JoshEngland's picture
Posted Wed, 05/09/2018 - 11:04
JoshEngland

Hi Erin,

Yes - fat loss will require fewer calories than other goals. But it is best to do it slow and steady so you can keep as much muscle as possible during the shred.

Tracking calories in Myfitnesspal is very helpful, yes.

Good luck!!

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Posted Tue, 05/08/2018 - 03:53
Spilios

Hi Josh,
Exercises 3a, 3b or 5a, 5b etc. are to be performed as supersets?
Thanks!

JoshEngland's picture
Posted Tue, 05/08/2018 - 08:54
JoshEngland

Hi Spilios,

Yes, that is correct!

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Posted Mon, 05/07/2018 - 03:10
Mohammed

Hello Josh
What chest part we're targetting on the Cable Crossover so i know how to perform them

JoshEngland's picture
Posted Mon, 05/07/2018 - 08:47
JoshEngland

Hi Mohammed,

Perform them with the cables in the high cable position.

Hope this helps!

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Posted Mon, 05/07/2018 - 10:26
Mohammed

i don't see an exercice where i will be working out my lower chest
any tips ?

JoshEngland's picture
Posted Mon, 05/07/2018 - 10:27
JoshEngland

Hi Mohammed,

Should be targeted indirectly. Feel free to add in an additional decline chest exercise if you feel it is necessary.

Hope it helps!

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Posted Sat, 05/05/2018 - 20:50
Taher Kassem

Hi ,
Very interested workout , just i would like to know the weights i should lift should be normal, heavy or very heavy ?
thanks

JoshEngland's picture
Posted Mon, 05/07/2018 - 08:46
JoshEngland

Hi Taher,

Use 75-85% of your working max for the prescribed rep ranges.

Hope this helps!

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Posted Wed, 05/02/2018 - 15:11
marlon

If you have never really lifted before......how do you know how much weight to be lifting in each exercise weekly
Thanks

JoshEngland's picture
Posted Wed, 05/02/2018 - 15:17
JoshEngland

Hi Marlon,

If you've never lifted before, I'd recommend finding a good beginner workout here: https://www.muscleandstrength.com/workouts/beginner

In terms of weight selection, everyone is different. I'd recommend selecting a weight you know you can get for the prescribed number of reps. You should feel as though you have 1-2 reps left in the tank after every set. If you feel like you have more than that, move up in weight the next set. If you struggle on your last couple reps, move down the next set.

Hope this helps!