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 |
1.9K Comments
How can I download the diet
routine
Hi Simon, you could screenshot the article and save it. I am afraid we don't have a PDF of the nutrition component. Our editors may look at adding it if there is enough interest.
Hi,
I am a 44 year old female. I currently weight 193 lbs and am 5’11”.
My BMR is calculated at 2230 calories as I work out 3 days a week currently. I am looking to lose 30 lbs and thought this program would be a good start.
So based on my BMR would my week 1 calories be the following?
High carb 2000
Med carb 1700
Low carb 1600
The reason I ask is I see as the weeks progress the calories are lower to 1200 and that’s really low.
Thanks for your help!
Hi Jess, your numbers are correct, and quite frankly, I would suggest staying there as long as you see results. I don't favor going as low as 1200, even temporarily. If you hit a sticking point, I would suggest slightly increasing activity before lowering calories again. Once you do, 1900, 1600, and 1500 would be the cap.
Hi, I’m about to complete the “8 Week Fat Loss Workouts for Beginners” program by Roger Lockridge, and I’ve been looking into your program—it looks great especially the workouts!
The only thing I’m a bit confused about is the diet plan. Based on my stats (189 lbs ( that’s how much I weighed at the start of the program), 5’10”, 25 years old), I calculated my intake using the guidelines provided by Roger. Currently, I’ve been in a calorie deficit, consuming around 2,197 calories per day, with 209g of protein, 57g of fats, and 212g of carbs.
However, from what I can tell, your program doesn’t seem to emphasize being in a calorie deficit the same way. That’s where my confusion comes in—one program stresses a deficit, while the other doesn’t seem to.
I might be overthinking it, but I want to avoid gaining fat while transitioning between programs. Could you provide some clarification or guidance on how I should approach this?
Hi Hans, I appreciate you using my program and hope it has served you well.
You can likely guess my position on this, so I won't waste your time here. If Max sees this, he can share his thoughts. Others are welcome to chime in as well. If you would rather continue this discussion with me, let me know.
Either way, thanks for reading M&S!
No worries. I would suggest sticking to the deficit as long as your energy is enough to train and you can recover properly. The basic fact is calories in must be less than calories out to lose weight. The numbers you shared would be good for a while at least. As long as you occasionally allow yourself a refeed meal or two a week (preferably pre-training), I think you are on the right track.
Srry for my late response, but I would like to continue the discussion. What would you recommend?
Sounds good!
Thank you for this amazing workout
I have been doing it for 5 weeks and I have been losing some weight and gaining some muscles. I have 2 questions for you :
1. I can't go two times a day to the gym so I do my cardio just after lifting. would that be ok, I hear some people say that doing cardio after weights will mess with my muscle gains . will doing cardio after lifting is really bad for building muscles?
2.when you say Day OFF , do that mean no lifting, no cardio nothing at all, ust taking it easy and let the muscles rest ?
Thank you
Hi Ricardo, if you can't do cardio separately, doing it after weight training is best. It shouldn't affect muscle gains at all as long as your nutrition, recovery, and sleep are on point.
On off days, definitely no lifting, but you can do light cardio. Walking or light effort cardio would be fine.
Hi there,
I see week 5 and 10 the low and moderate daily calls are the same- is this correct?
Also I was wondering if it’s better to have the hi cal day before the work out so the muscles have the energy- I understand they would need to be replenished- just after you expertise
Chess Jess
Hey Jess, thanks for reading M&S!
I believe the numbers are the same intentionally. And it is a good idea to have the hi cal day before the workout. That is how I would do it so OI had more energy to commit to the training.
Start this program and into week three. So far everything is good. My gym has HITT class that run for 45 minutes to an hour. I would like to incorporate at least one a week. The issue is my scheduled doesn’t allow more time in the gym plus being in my 50’s recovery takes longer. Can I swap a cardio or a cardio and strength training for HITT class Or just move the last workout into the following week? Or do not incorporate. Thanks. Great site
Glad you are here, Bill. Thanks for reading M&S.
You can swap a cardio session for the HITT class. I see no issues with that. Keep us posted on your progress.
I read in one of your comments the following regarding number of carbs/day:
“Depends on the math based on your age. I have been telling people to keep carbs to 15-20% of calories on low days and 30% on high days.”
I am missing some thing because the math doesn’t work out. On high carb days (2400 calories as I’m over 40), if I eat 30% carbs that’s 720 calories from carbs, 180 G protein is 720 calories and upper limit of fat (30% of calories ) is 720 calories. That only comes to 2160 calories which is 240 calories shy of my recommended 2400 calories. This is also true if I use the 15-20% on low carb days. What am I missing?
Hi Craig, you aren't missing anything. I was offering a simpler solution that could help people that were confused about the macros. It would be less calories but not so much that I think the reader would have suffered. If you wanted to make sure you had the most calories possible, then I would suggest adding those extra 240 calories in the form of protein to protect muscle mass. On the low carb days, you could add a combination of protein and fat sources to make up for what would be missing.
Being a newbie to this, could you point me to the meal plan for a women in her 50’s? I’m awful at coming up with meal plans that fit the recommended calories.
Thanks!
Hi Izzy, this link should help you when it comes to the meal plan part. If you follow this guide, then creating your own schedule should be easier. Thank you for reading M&S, and I hope this helps!
https://www.muscleandstrength.com/expert-guides/fat-loss
Would you recommend this for those that are pregnant as far as the movements?
That is a question for your doctor. Most of them that don't involve putting extra pressure around the stomach should be ok, but I would much rather you show this program to a physician.
Hi there - loving this program so far! I’m closing out week 10. What program would you recommend after this one?
Hi Stephanie, I hope this one is serving you well. We have a lot of options to consider based on goals and schedule needs at the link below. I'm sure you'll find a great one there. Thank you for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I just completed this program this past Sunday. I am 62, male, started at 198.5 lbs. and finished up at 184 lbs. I did NOT adjust the plan -300 kcal/day based on my age but followed it exactly as written above. Although I am pretty sure I lost a bit of muscle on the journey it was nothing compared to the fat loss. I look and feel much better! Tracking everything I ate every day for 12 weeks was key, though it did take me a few weeks to figure out workable Low/Med/High macro distributions. Unlike @Brad below, it's not time yet to celebrate . Tomorrow I jump right in to Roger's 'Over 40' Muscle Building workout! I am going to hold my daily calories to my new BMR level of 2632 for 3 weeks to stabilize my metabolism to the higher calorie level, then move to a calorie surplus of 400 kcal/wk. and see what can be done to add some lean muscle! I have M&S workouts and mini-cuts all planned out through 2026. Thanks M&S! An awesome site with really great information. Good luck all!
This is amazing, Chris! Congrats on the progress you made. Looking forward to learning more about your progress throughout the Over 40 Muscle Building plan. Check back in if you have questions along the way, We appreciate you being here on M&S!
It says 4 day per week workout. Everything on this page suggests 4 days; Upper A, Lower A, Upper B, Lower B. Year when I download the workout it shown it as a 5 day plan. Something I’m missing here?
Hi Matt, not sure what caused this, but I will ask my editor to look into it. To be clear, four days is correct. Thank you for pointing this out.
Hi,
What is the number of carbs to aim for on low carb days vs high carb days? Thanks.
Depends on the math based on your age. I have been telling people to keep carbs to 15-20% of calories on low days and 30% on high days.
Roger, I tried out this diet and exercise program over the summer. I’m a 33 year old male. I started at 198lbs and finished the program at 181.6. It is absolutely fantastic and I highly recommend to everyone! I used Nutritionix app to track my calorie intake. My blood pressure went from 149/86 to 102/61 in 12 weeks as well with this program. I took 2 months off to celebrate and will start this program again to continue getting back into better shape! Thank you Roger and the M&S team for putting together programs like this to help everyday people get and stay healthy!
Hey Brad, I actually didn't do anything with this one, I just answer the questions. But we are glad you saw the results and shared them here. Props for making it through, and thanks for the inspiration. We hope you will share the results of round two as well. Thanks for being here on M&S!
Hi should I align my high and moderate carb days with the days I am weight training and the low carb days for the off days?
Yes, Boyd. That is the best strategy. If you run this program to the end, let us know how it goes. Thanks for reading M&S!
Question im just starting this workout I am 360lbs I've tried the pull-ups to no avail is there anything I could sub that exercise with?
Hey Daniel, welcome to M&S! If you are training in a gym, you can do lat pulldowns instead. If you're training at home, let me know what equipment you have, and I will try to find other alternatives for you.
Im absolutely lost on what im supposed to eat. I don’t know where to start. I’m 5’8”, 150 lbs, moderate belly. What do I eat? When?
Hey Ryan, this guide should help answer those questions for you.
https://www.muscleandstrength.com/expert-guides/fat-loss
Am i reading the intake correctly is 2400 on moderate days and you guys want 20-30% fat intake (480-720 calories)? Is this like a low carb intake?
Hi Jorge, it would be similar to that, yes. The fats would actually benefit you more as long as they are healthy sources.
Do you have a complete PDF of printable of this I could print and use to follow and keep track of what to do daily?
Hi Kate, I don't think so, but I will pass that on to my editor to see if we can make one. In the meantime, you could screenshot it and print that. I have done that with M&S workouts in the past. I hope this helps!
Ok, thanks so much for the response!
Hi Roger,
I'm currently 53 and I've been working out for a couple of years consistenly. I've been using the following program...
Chest - M 12-16 sets 10 reps per
Back - T same
Legs - W same
Tri and bi - TH same
Shoulders - F same
I typically rest about 45-60 seconds between sets and try to get in 30 minutes of cardio after each workout.
I'm looking to change it up and would like to try this program but I see its considered more of a "beginner" program.
Any suggestions on what I can do to make this presentation of an intrermediate to advanced program?
Thank you in advance!
Scott
Hey Scott, thanks for reading M&S!
I got two suggestions for you here. First, do a drop set on the final set of the first two or three exercises. So, do the most weight you can with good form until you reach failure, then reduce it a bit, and go to failure again. Your first set or two should be standard.
Also, pair up the last two exercises as supersets if possible. Do one, then the other, then rest. With those tweaks, you should feel challenged and still see results. I hope this helps!
Is there a recommended rest time between sets and would it be different for upper/lower body and/or compound lifts.
Hi James, rest for two minutes between all sets and exercises. I hope this helps!
I cant do a pull up to save my life. What can i do as a replacement
Hey James, if you are in a gym, do a lat pulldown with the grip of your choice - overhand, underhand, or neutral grip.
If you are training at home, then go with a pullover. They work the lats very well.
Does the cardio have to be done on the same day as the weights? If so do you do then before or after the weights?
It should be, yes. Do the sessions separate but if you have to do it all in one session, weights first, then cardio.
I hope that helps!