12 Week Total Fat Annihilation Workout Plan

Annihilate any unwanted fat with this total fat loss workout routine. This 4 day a week workout will maximize your fat loss efforts via advanced techniques.

Workout Summary

Lose Fat
Split
Advanced
12 weeks
4
45-70 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

Cold Open.

As warmer weather approaches, people look to get ripped. That's where the staff at Muscle & Strength comes in. This is your workout.

*dun* *dun*

And if you didn’t understand that Law and Order reference, you're probably a little confused right now.

It's a little dated, so I don't blame you (also don't blame you if you cringed reading it).

However, it is a nice segue into what this workout is all about.

You want to lose fat. And this workout is an intense program that combines several different strategies into helping you maximize calorie expenditure over the next 12 weeks.

Total Fat Annihilation Workout Overview

The following workout is an intense fat loss workout that utilizes somewhat advanced training techniques to increase the total amount of work you’re doing in a given workout.

These techniques will also ramp up the tempo of your workouts, which encourages an additional cardiovascular element.

The split itself incorporates one upper workout, one lower workout, and two full body workouts. The workouts are listed in the subheaders to come, however it is recommended to set up your week as follows:

  • Monday: Upper Workout (Workout 1)
  • Tuesday: Lower Workout (Workout 2)
  • Wednesday: 1 Hour Walk
  • Thursday: Full Body Workout (Workout 3)
  • Friday: 1 Hour Walk
  • Saturday: Full Body Workout (Workout 4)
  • Sunday: 1 Hour Walk

The techniques used in this workout to promote fat burning are called complexes and alternating sets. The complexes are circuit like sets and will be used on upper/lower days. The alternating sets are like supersets, but with 30-45 seconds of rest in between exercises, and will be prescribed on full body days.

On top of utilizing these strategies, you’ll also be performing loaded carries, a full body exercise, after training sessions as a form of cardio. Not to mention, we’ll be throwing in a couple of ab exercises to round out your workout and make sure you sport a nice midsection once the 12 weeks are over.

Lastly, it is also recommended that you perform 45-60 minutes of walking each morning or evening depending on when you weight train. This low impact cardio won’t affect your ability to recover and will increase you overall daily calorie expenditure to boost fat loss.

Fat Loss (Upper Body) Workout 1

Exercise Sets Reps
A1. Dumbbell Bench Press 4 8-10
A2. Dumbbell Incline Bench Press 4 8-10
A3. Push Up 4 Mechanical Failure
B1. Dumbbell Row 4 8-12
B2. Seated Cable Row 4 8-12
B3. Pull Up 4 Mechanical Failure
C1. Lateral Raise 2 10-12
C2. Front Raise 2 10-12
C3. Rear Delt Raise 2 10-12
Farmers Carry 5 20 Yards
Oblique Crunch 2 15 Each
Hanging Knee Raise 2 12

Fat Loss (Lower Body) Workout 2

Exercise Sets Reps
A1. Front Squat 4 8-10
A2. Goblet Squat 4 8-10
A3. Rear Bodyweight Lunge 4 Mechanical Failure
B1. Dumbbell Stiff Leg Deadlift 4 8-10
B2. Leg Curl 4 8-10
B3. Bodyweight Glute Bridge 4 Mechanical Failure
C1. Standing Calf Raise 4 20
C2. Seated Calf Raise 4 10
Farmers Carry 5 20 Yards
Ab Crunch 2 20
Reverse Crunch 2 20

Fat Loss (Full Body) Workout 3

Exercise Sets Reps
A1. Dumbbell Squat 3 10
A2. Dumbbell Shoulder Press 3 10
B1. Goblet Squat 3 12 Each
B2. Lat Pull Down 3 12
C1. Landmine Romanian Deadlift 3 12
C2. Landmine T-Bar Row 3 12
D1. EZ Bar Curl 3 10
D2. Skullcrushers 3 10
Farmers Walk 4 60 Secs
Plank 3 30 Secs
Side Plank 3 30 Secs Each

Fat Loss (Full Body) Workout 4

Exercise Sets Reps
A1. Conventional Deadlift 3 10
A2. Push Up 3 12
B1. Leg Press 3 12
B2. Pull Up 3 12
C1. Hack Squat 3 12
C2. Inverted Row 3 12
D1. Cable Curl 3 12
D2. Tricep Extension 3 12
Farmers Walk 4 60 Secs
Hanging Leg Raise 2 12
Russian Twist 2 12 Each

Additional Fat Loss Tips

Fat loss workouts are great, but they’ll only get you so far if you don’t pair it with an appropriate lifestyle.

That all starts with getting your diet in check. You’re going to need to know how many calories you need to consume to maintain your current weight. Utilizing a bmr calculator can be very helpful to figuring out this information.

From there, you’ll need to put yourself in a calorie deficit. And you’ll need to eat in a deficit consistently during the 8 weeks you perform this workout. A solid deficit to start off with is ~500 calories. Simply subtract 500 calories from the total you get using the bmr calculator.

Food quality is of extreme importance to maintain a level of satiety while in a calorie deficit. Ensure you are consuming the majority of your calories from whole food sources. These can include lean proteins, whole grains, oats, rice, vegetables, fruits, low fat dairy, nuts, and seeds.

Lastly, ensure you are getting enough sleep at night. Having adequate sleep will help improve your decision making during your dieting phase and keep your intensity high in the gym. All of these factors, when combine will also help reduce stress – which can also be a killer in terms of fat loss efforts.

If you have any questions regarding the workout, please feel free to leave a comment in the comments section below!

2 Comments+ Post Comment

No Profile Pic
Posted Wed, 04/17/2019 - 13:27
Jordi

Hi Josh
I want to increase strength
Just good looking and improve for others sports ofc
Do you recommend this an upper lower to do it? Which?
Isthat a good one? Or id there any better? Ive been doing full body for 3 months
Is it possible a good one for 45-60? I dropped the fullbody because it wasn’t “fun” u know xd

Thanks!

JoshEngland's picture
Posted Thu, 04/18/2019 - 09:08
JoshEngland

Hi Jordi,

I believe I answered your question on another comment of yours - feel free to reach out if you have any others!