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 |
1.3K Comments
Hey, I am an 18 year old who wants to do this program to lose fat, is it required to fill in the rest of the diet with carbs or is it fine if I consume less carbs as well
You can fill them in with slow digesting carbs such as oats, rice, and of course, veggies. If you find your weight stalls, cut back on these first.
Hello, just a quick question, after the 12 weeks how do I go back to my daily calorie maintain intake ? I’m scared of gaining weight again.
What were you eating before, and how much were you eating during the 12 weeks?
Hey! whats the ideal duration of break you should take between sets
60-90 seconds between sets.
Hey,
I have a quick question particular to this workout. Do we follow this workout (or other M&S workouts) with straight sets or in a circuit pattern? I have already started this but I’m confused on how to go about it
Thanks
Workouts like this one should be performed one exercise at a time. Perform all sets before moving on to the next one.
When you see them listed with letters such as A, B, and C, those are supersets or circuits. Hope this helps!
Hey! I am interested in starting a workout plan for fat loss specifically. This one is found under fat loss workouts but the goals in the plan itself state that it is for muscle building. Should I continue doing it even if i want to work on fat loss? Thanks
Not sure why it was listed for muscle building, but yes, it is primarily for fat loss. Take it on with confidence.
My work schedule doesn't give me the time to do a 2 day on, break, and then 2 day on. Will this workout be affective if I work a ( upper, lower, upper, break, lower)?
That second upper body workout may not be the same as the first due to the short recovery time, but you should still see progress, Martell. Just don't skip any workouts. Props for finding a way.
For the weight exercises, what should be the aimed weight? E.g. for Incline Bench Press, should it be 60-70% of the 1 round max?
That is a good range to start with. Begin with 60% until that feels too easy, then bump up.
For the strength training, are you supposed to do the sets of each exercise to completion and then move on to the next exercise, or do one set of each exercise and then start at the beginning again?
Perform all sets of each exercise before moving on to the next.
Hello, I’m interested to follow this program to lose weight, however, I only have Dumbbell to workout at home, in this case what’s best to do? Is it possible to replace the limited gym equipment with something else or should I look different program?
You could do the dumbbell versions of each exercise, David. Bodyweight options are also solid. Check out our Exercises section to find the best substitutes. Hope this helps!
What is meant by low and high carb? Did I miss something, how do you determine low and high carb on this plan?
Solid question, Josh. Unfortunately, I don't know what the author intended with those terms, but when we hear back about it, I will share here.
In the meantime, I would gauge low, medium, and high as 10%, 25%, and 40% of the total calories.
Thanks for the response. I went with 15%
Im a little confused for the cardio,
Would it be 15, 20, 15, in one session .
Or 15 one session 20 the next 15 the next
15 one session,
20 the next session
15 again on the next session.
Hope this helps!
Hi, I had a question for cardio workouts. What intensity is ideal for it. Like is there some sort of hear rate range that I should go for. I have started following this plan for about 2 weeks now and wanted to make sure I'm doing it properly for the cardio side of things.
That is one way of tracking your workout. If you're going for heart rate monitoring, shoot for around 70% of your max heart rate. If you want to use alternative methods, you should be pushing yourself, but still able to maintain a conversation. Otherwise, you're going too hard.
Hello I am 34. I am 165. I wanted to clarify the cardio and workout splits? Do I do upper body workout, lower body workouts and then on my off day do the cardio? Do I incorporate cardio week 1,2,3 etc into my workouts? Thanks for the clarification!
I say plug them in whenever you can, Mariah. Off days would be best, but if it helps you to do them after the workouts, go for it.
Hi
I am a complete beginner and want to lose some body fat and gain muscle. Should I do this program or should I choose a muscle building workout and cut 500 calories each day? Many thanks
Go with this, Jake. It will help on both fronts. Thanks for reading M&S!
I'm a beginner and I'm seeing different opinions on post workout stretching. Should I do post workout stretching or no?
I like doing it, Lloyd. Flexibility is important, especially as you get older. Ultimately, it's up to you, though.
Hi!
Seems like this is a good program to try. Just a couple questions. Do the low carb and moderate carb days have to be consecutive or can you mix them up?like do low carb every other day or so. Also what would be a good way to transition out of the program when this program is completed ? Like for calories and workouts. Hope that makes sense. Thanks for your time!
Mix up low and moderate days, Linda. Once you finish this, evaluate your current status and goals before making a new plan. This could help you do that.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
What day should I insert my cardio days?
Whenever you like, Michael. If it is on a training day, do it after weights.
Hi, I am around 17st not fat but bit chubby ha, I want to lose weight but the diet confuses me, is there anyway to work out exactly how many carbs protein etc I need to eat each day
Hi, Michael. To be honest, I don't recommend this for someone your age. Read this instead.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hello! Is there a specific recommendation on what the weights should be at at the beginning? I've never lifted before. Should I start from the lightest weight available and go increase the weights every week?
Yes, Adam. Start light and once you feel confident in your form, slowly add weight.
what days do you complete cardio?
Whichever days you like, as long as it is after weight training if it is on a training day. You can also do cardio in the morning if you train later in the day.
Hi, I have been reading your plan, I am a 49 yr old female and over weight, I would like to start your plan, can I just do the cardio plan and not have to go to the gym yet?
We aren't going to say you would get the same results, but you could start with cardio only if you like.
Hello!
Im 34 6’0” 230lbs and in decent shape but trying to lose some fat. I’ve been doing a muscle building program for the last few months and plan to change it up and give this a try.
How long should I rest between reps and sets? Does it matter?
Hello, and good luck with this program.
Start with 90 seconds rest between sets and exercises. As you progress, try to trim that down so you're resting 60 seconds by the end. Good luck!
I want to use the 12 Week Fat Destroyer prgoram, but I have some limitations. By Dr. orders I cannot do any Squats, dead lifts, or lunges using weights. I can use bodyweight for those exercises but nothing else. Are there any exercises I can do to replace these exercises in the program? Or should I just use bodyweight to accomplish them?
Training in a gym or home, Andy? Also, any other doc restrictions I should know about before I drop suggestions.
Talk to your doc about leg press, hack squat (machine may be safer than full bodyweight and bar version), or do pause versions of the bodyweight exercise. Longer pauses and explosive contractions can provide benefits. Hope this helps!
No other doc restrictions. I am working out at the gym.
Thanks for the plan! I’m wondering if you have any suggestions about calorie intake for this cut or if you just suggest we Google a BMR calculator? I’m 29, about 6’2 and 245lbs and hoping to get down 215-220(not necessarily expecting that from this plan alone) then eventually follow a plan to build muscle once I thin out. Thanks!