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!

45 Comments+ Post Comment

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Posted Thu, 06/13/2019 - 12:58
wTy

Im currently on fifth week of this program Super intense but see result fast!!\

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Posted Wed, 06/12/2019 - 19:29
David

Hi Josh,
Could I combine more cardio with this plan, like 30-60minutes of HIIT cardio on Wednesday and Sunday? Also, it's not possible for me to do workout number 4 on a Saturday, could I just do it on Friday?

JoshEngland's picture
Posted Fri, 06/14/2019 - 09:54
JoshEngland

Hi David,

I wouldn't recommend 30-60 mins of HIIT cardio bro. HIIT shouldn't last longer than 20 mins (including warm up and cool down) if you're doing it right.

I'd recommend some spacing in between full body workouts or performing just 1 of the full body workouts weekly (or a traditional upper/lower) if you can't commit to the schedule.

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Posted Mon, 06/10/2019 - 16:37
Mohamed Allam

Hi Josh,

Thanks so much for your efforts. I'm following you from Egypt and I'd say that your articles and training programs have benefited me a lot. I'm on my final day of the 2nd week at this training program. I can notice that I've lost a few pounds, thanks to you. But I'm afraid that I started to feel that I'm also losing some of my muscle mass despite that I don't have any problems doing all of the workouts and I'm also capable of increasing the weights I lift regularly, but my muscles started to look smaller, that's why I feel that. So, why do you suggest to not lose my muscle mass over the 12 weeks?
Thanks in advance.

Best regards.
M.Allam

JoshEngland's picture
Posted Tue, 06/11/2019 - 08:54
JoshEngland

Hi Mohamed,

Thank you for the kind words! And for giving my programs a shot!

When losing fat mass, it's expected that some muscle loss might occur. The best way to minimize this is to ensure you are taking in an adequate protein amount throughout the day (1ishg per lb or 2ishg per kilo). You'll also want to ensure that your calorie deficit is only slight and not too drastic. 250-500 calories below maintenance ought to do the trick.

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Posted Thu, 06/06/2019 - 05:26
Daniel

Hey Josh,

Thanks for your efforts firstly. So just to get this straight, I do 1 set of A1, 1 set of A2 then 1 set of A3 and repeat this 4 times then rest and move onto the other one?

Thanks.

Sincerely,
Daniel

JoshEngland's picture
Posted Thu, 06/06/2019 - 09:32
JoshEngland

Hi Daniel,

Of course! Happy to help. You perform A1, A2, and A3 for 1 set each and then rest. Repeat for the 4 sets, resting after each time you complete all three in a row. Then, you move onto the next exercises once you've completed all of the sets.

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Posted Wed, 06/05/2019 - 08:25
Nadav

Hello,
Let me know if i got it.
I do for example A1,A2,A3 non stop and than rest 45 sec, do that for 4 times...
And when i finish with A complex how much i need to rest between A TO B?

JoshEngland's picture
Posted Wed, 06/05/2019 - 10:03
JoshEngland

Hi Nadav,

Yep, you got it!

Between complexes rest long enough to set up the next exercises in the following complex.

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Posted Wed, 05/08/2019 - 11:22
James

Hello, great program and I'm halfway through my first week. I gather the primary goal is fat loss, but is it safe to say this will also build conditioning and strength? Thanks again for the workout!

JoshEngland's picture
Posted Wed, 05/08/2019 - 12:10
JoshEngland

Hi James,

Yes, body recomp is possible with this program depending on the individual. Thank you for giving the program a shot!

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Posted Sun, 05/05/2019 - 17:22
Assem Mohamed

I want to understand something should i perform one set of each workout one set of A1 then one from A2 then one from A3 and do them again or should I perform all sets of A1 then all sets of A2 etc...??

JoshEngland's picture
Posted Mon, 05/06/2019 - 11:04
JoshEngland

Hi Assem,

Your first example is correct. After you finish that, take your rest period and start over.

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Posted Fri, 05/03/2019 - 05:07
Grigorios Konst...

Rest between A1 and A2 and between A2 b1?

JoshEngland's picture
Posted Mon, 05/06/2019 - 11:42
JoshEngland

Hi Grigorios,

45 seconds in between complexes. If you need a little extra rest, you're more than welcome to increase up to 75 seconds.

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Posted Thu, 05/02/2019 - 08:31
MIGUEL

What weight limit should I be starting with and should I be increasing or staying at same weight?? Heavy, super heavy, light ?

JoshEngland's picture
Posted Thu, 05/02/2019 - 15:17
JoshEngland

Hi Miguel,

Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

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Posted Mon, 04/29/2019 - 09:23
hathairat

hi, for upper body i did not see a bicep workout . pls suggest.
tks.

JoshEngland's picture
Posted Tue, 04/30/2019 - 16:17
JoshEngland

Hi Hathairat,

Bicep work is limited during this particular mesocycle - there is still some isolation work on the full body days. They will also be hit indirectly through pulling movements.

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Posted Wed, 04/24/2019 - 07:34
Martin

Hey Josh,
I hope you won't mind helping me out. I am not sure if I get it right with the rest periods. If I understood right, on the first two days you don't do any rests between sets or exersises? Or just for the first 8 exercises (complexes)?

JoshEngland's picture
Posted Wed, 04/24/2019 - 12:29
JoshEngland

Hi Martin,

Don't mind at all! So you don't rest in between the exercise pairings during the complexes. Each complex has 3 exercises. After you've finished each exercise during a complex, you'll rest. Complete all of the sets of one complex before moving on to the next complex.

Hope this helps!

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Posted Mon, 04/29/2019 - 16:23
Brandon

I am trying to get clarity too. Please forgive if the question sounds crazy.

So I complete 1 set on A1 then I go to A2 then I go to A3. Then I just go back to through the same cycle until I finish all of the sets in that complex, right? Then I rest for 45 seconds and then start start complex B

JoshEngland's picture
Posted Tue, 04/30/2019 - 16:17
JoshEngland

Hi Brandon,

You rest after A3. Once you finish all of the sets, then you move to complex B.

Hope this helps!

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Posted Tue, 04/23/2019 - 02:30
Daniel

What are all the rest periods between sets? The article only gives the realest times for alternating sets, but not the complexes

JoshEngland's picture
Posted Tue, 04/23/2019 - 08:55
JoshEngland

Hi Daniel,

No rest during the complexes. 45 Seconds after each complex.

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Posted Mon, 04/22/2019 - 22:40
Brett

Hi there! I’m super excited to start this. Just wanted to see what the recommended rest between complexes was! Thanks!!

JoshEngland's picture
Posted Tue, 04/23/2019 - 08:55
JoshEngland

Hi Brett,

45 seconds in between complexes. If you need a little extra rest, you're more than welcome to increase up to 75 seconds.

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Posted Mon, 04/22/2019 - 21:42
Justin

Hi Josh,

I wouldn't say I'm exactly advanced, but I wouldn't say I'm a beginner either. I had planned to start the "12 Week Fat Destroyer" workout (listed as a "beginner" routine) two weeks from now when I finish the PHUL 12 weeks, but then I saw this one (listed as an "advanced" routine). Which one do you think is better for me? Thanks!

JoshEngland's picture
Posted Tue, 04/23/2019 - 08:54
JoshEngland

Hi Justin,

I would do the Fat Destroyer prior to this one. Just be sure to alter the Fat Destroyer diet to better fit your needs. It's an old school program written long before I got here and while the diet is fine if altered to fit your needs, I personally wouldn't use it.

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Posted Mon, 04/22/2019 - 14:42
George

Do you rest at all between A1,A2,A3.

JoshEngland's picture
Posted Tue, 04/23/2019 - 08:52
JoshEngland

Hi George,

No, just afterward.

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Posted Mon, 04/22/2019 - 14:23
Jennie

Ok if you answered before I apologize...but still confused. The first circuit of the first day exercise performed as a super set then rest 30-45 sec before performing the next set? Or are the exercises performed one after the other with the 30-45 sec rest?

JoshEngland's picture
Posted Tue, 04/23/2019 - 08:52
JoshEngland

Hi Jennie,

The first 2 days, you do not rest in between exercises during the complexes (circuits). After each circuit, rest for 45ish seconds.

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Posted Mon, 04/22/2019 - 09:38
Michelle

Hi, about to start this programme (second one I’m trying from this site). Just wanted to clarify, should all exercises be supersets/circuits ? E.g A1, A2 & A3 be done as circuit before moving on to B1 etc.
Thanks

JoshEngland's picture
Posted Mon, 04/22/2019 - 11:35
JoshEngland

Hi Michelle,

Yes, those are complexes and supersets.

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Posted Mon, 04/22/2019 - 09:30
hathairat

a1 a2 a3 or b1 b2 what' s mean?it look like do 3 or 2 exc. andthen rest like or do each workout until4 set and then rest.
tks.

JoshEngland's picture
Posted Mon, 04/22/2019 - 11:35
JoshEngland

Hi Hathairat,

They are complexes and supersets. You perform all the exercises in a row.

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Posted Sun, 04/21/2019 - 23:19
Octavio

Hello!
According to the BMR calculator I need 2817 calories to maintain weight. My question is I usually burn 500 calories when I workout. Do those calories burned count as the 500 calorie deficit you mention in the article? Do I need to make up those calories in my diet? Or do I still need to eat 500 calories less along with what I burn in the gym?

JoshEngland's picture
Posted Mon, 04/22/2019 - 11:37
JoshEngland

Hi Octavio,

Our BMR calculator takes activity level into consideration. You may need to still lower your calorie intake to achieve a deficit.

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Posted Sun, 04/21/2019 - 12:27
Taylor Barnes

I’m confused about how the A, B, and C exercises factor into each workout. Are we supposed to pick one from each letter group for each workout, or treat each letter group as a circuit?

JoshEngland's picture
Posted Mon, 04/22/2019 - 11:43
JoshEngland

Hi Taylor,

They are complexes which are explained in the article. Perform all of the exercises like a circuit.

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Posted Sun, 04/21/2019 - 12:21
Adil

Same workout for 12 week?

JoshEngland's picture
Posted Mon, 04/22/2019 - 11:44
JoshEngland

Hi Adil,

Yes, it allows you to better track each workout and make progress.

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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!