Spring cLEANing Workout Program: 12 Weeks to Shredded!

What's Spring cLEANing? It's time to get rid of that winter gut and lean out for spring! Use this 12 week fat loss workout program to help you get there.

Workout Summary

Lose Fat
Split
Intermediate
12 weeks
5
45-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male
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Workout Description

We all look forward to spring for several reasons.

One reason is that we go through a common process known as spring cleaning.

We go through the entire house, garage, car, and anything else we have, find everything we don’t need in our lives anymore, and get rid of it.

This is a good thing to do but don’t stop with your home.

You should go through the same process with your body.

While we’ve put on some good muscle during our fall & winter bulk, we also accumulated some extra and unwanted fat.

Now's the time to go through the process of losing it.

At the end of these next 12 weeks, you'll be able to show off that hard earned muscle.

Before You Get Started w/ Your Shred

Before you start this program, check your measurements and take photos of how you look now. Measure your progress however you want: Scale, bodyfat, clothes size, or measuring areas of your body. Do what motivates you.

Keep this info somewhere you’ll see it often so it motivates you to crush the next 12 weeks. Check these same measurements every 7 days and take photos every week so you can see the progress you’re making!

This is essential so you can stay motivated or make necessary adjustments in your diet if needed.

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Spring cLEANing Phase 1: Weeks 1-6 Workouts

This is going to be a process that includes a small climb in intensity and effort. Each week you’re going to increase the amount of cardio you do and decrease your rest periods between sets.

While the adjustments will appear subtle, you should think of it like bricks of a building. One brick is small but all of those small bricks is what it takes to build your structure.

Monday: Back Workout

Exercise Sets Reps
1. Wide Grip Lat Pull Down 3 20, 15, 10
2. Bent Over Barbell Row 4 12, 10, 8, 6
3. One Arm Dumbbell Row 3 12, 10, 8
4. Single Arm Lat Pull Down 3 15
5. Hyperextensions 3 15

Tuesday: Chest Workout

Exercise Sets Reps
1. Pec Deck 3 20, 15, 10
2. Incline Dumbbell Press 4 12, 10, 8, 6
3. Machine Bench Press 3 12, 10, 8
4. Cable Crossover 3 15
5. Push Up 3 15

Thursday: Leg Workout

Exercise Sets Reps
1. Leg Press 3 20, 15, 10
2. Squat 4 12, 10, 8, 6
3. Leg Extension 3 15
4. Single Leg Curl 3 12, 10, 8 Each
5. Stiff Legged Deadlift 3 15
6. Seated Calf Raise 3 15
7. Standing Calf Raise 3 15

Friday: Abs & Shoulders Workout

Exercise Sets Reps
1. Ab Crunch 3 15
2. Hanging Leg Raises 3 15
3. Bicycles 3 30 Secs
4. Machine Overhead Press 3 12, 10, 8
5. Single Arm Lateral Raise 3 12, 10, 8 Each
6. Face Pull 3 15
7. Cable Upright Row 3 15

Saturday: Arm Workout

Exercise Sets Reps
1. Rope Pressdown 3 20, 15, 10
2. Lying Triceps Extension 4 12, 10, 8, 6
3. Single Arm Overhead Extension 3 15 Each
4. Preacher Machine Curl 3 20, 15, 10
5. EZ Bar Curl 4 12, 10, 8, 6
6. Incline Dumbbell Curl 3 15
 Phase 1 Training Progressions

The sets will be straight sets. Nothing fancy here. You should focus on using heavy weights. The twist is that as the weeks progress, your rest time between sets will decrease. You’ll start with 90 seconds rest between sets on Week 1. As each week passes, ten seconds comes off of your rest time. So here’s your periods for the following weeks.

  • Week 2 – 80 seconds
  • Week 3 – 70 seconds
  • Week 4 – 60 seconds
  • Week 5 – 50 seconds.
  • Week 6 – 40 seconds.
Phase 1 Cardio Recommendations

You have a choice as to when you do your cardio. You can either do it first thing in the morning or you can do it post-workout. While I prefer doing it first thing in the morning I’m well aware that life, work, and family commitments can make things difficult when you’re working on a fitness journey. So for this part, you have a little flexibility.

Starting on Week 1, you’ll do 15 minutes of cardio a day. That means every day including your off days from the gym. You should be giving moderate effort with these sessions. In other words, you should be sweating but are able to have a conversation.

For Week 2, you’re going to bump up to 18 minutes a day. Week 3 will require another 3 minute bump to 21 minutes. Week 4 will be 24 minutes followed by 27 in Week 5 and finally a half-hour in Week 6.

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Spring cLEANing Phase 2: Weeks 7-12 Workouts

At this point we need to up both our effort and level of commitment. For you to reach your goals, this is going to have to become a priority in life.

This won’t just be a physical challenge but also a mental one. Push through and the rewards will stare you in the face when you look in the mirror.

Monday: Back Workout

Exercise Sets Reps
1. Close Grip Pull Down 3 20, 15, 10
2a. T-Bar Row 3 12, 10, 8
2b. Dumbbell Pull Over 3 12, 10, 8
3a. Bent Over Dumbbell Row 3 15
3b. Reverse Grip Pull Down 3 15
3c. Hyperextensions 3 15

Tuesday: Chest Workout

Exercise Sets Reps
1. Cable Crossover 3 20, 15, 10
2a. Smith Machine Incline Bench 3 12, 10, 8
2b. Incline Dumbbell Press 3 12, 10, 8
3a. Flat Dumbbell Fly 3 15
3b. Dumbbell Bench Press 3 15
3c. Push Ups 3 15

Thursday: Leg Workout

Exercise Sets Reps
1. Single Leg Press 3 20, 15, 10 Each
2a. Goblet Squat 3 12, 10, 8
2b. Leg Extension 3 12, 10, 8
3a. Dumbbell Stiff Legged Deadlift 3 12, 10, 8
3b. Lying Leg Curl 3 12, 10, 8
4a. Leg Press Calf Raise 3 15
4b. Seated Calf Raise 3 15

Friday: Abs & Shoulders Workout

Exercise Sets Reps
1a. Decline Sit Up 3 12
1b. Lying Leg Raise 3 12
1c. Twisting Crunch 3 12
2. Arnold Press 3 20, 15, 10
3a. Front Raise 3 12, 10, 8
3b. Lateral Raise 3 12, 10, 8
3c. Rear Lateral Raise 3 12, 10, 8
4. Dumbbell Shrug 3 15

Saturday: Arm Workout

Exercise Sets Reps
1. Single Arm Pressdown 3 20, 15, 10 Each
2a. Lying Tricep Extension 3 12, 10, 8
2b.Neutral Grip Dumbbell Press 3 12, 10, 8
2c. Diamond Push Up 3 12, 10, 8
3. Single Arm Cable Curl 3 20, 15, 10 Each
4a. Wide Grip Barbell Curl 3 12, 10, 8
4b. Close Grip Barbell Curl 3 12, 10, 8
4c. Hammer Curl 3 12, 10, 8
5a. Cable Curl 3 15
5c. Straight Bar Pressdown 3 15
Phase 2 Training Progressions

If you need to reduce weight to maintain form, go for it. This portion doesn’t require you to go as heavy as you did in Phase 1 but it will require more intensity. There will be supersets and trisets which means you don’t rest until you complete the exercises in each.

The workouts will be faster and will challenge your endurance. You’ll also burn a few more calories than you would using straight sets.

The rest periods for Week 7 go back up 90 seconds between sets. Each week takes 10 seconds off of your time just like in Phase 1. This will challenge you both in terms of muscular failure and cardiovascular effort.

Phase 2 Cardio Recommendations

In Phase 1 you had the choice of doing your workout first thing in the morning or post-workout. For phase 2, you’ll do cardio in the morning AND post-workout. The more opportunities you have to improve and burn calories, the better.

You’ll follow the same time increase as you did in Phase 1. You’ll start with 15 minutes in Week 7 for both sessions. Each week adds 3 minutes to your time. So by Week 12 you’ll do two 30 minute sessions a day.

The first session will be with the same moderate effort as in Phase 1. The second session will be with High Intensity Interval Training. You alternate 90 seconds of moderate effort with 30 seconds of high, all-out effort. The last minute of each workout is a cool-down.

46 Comments+ Post Comment

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Posted Wed, 05/08/2019 - 22:40
Yukio

My gym doesn't have a T-bar machine. What can I do to substitute?

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Posted Thu, 05/09/2019 - 09:49
JoshEngland

Hi Yukio,

Any row variation oughtta do the trick.

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Posted Tue, 04/30/2019 - 22:03
Charles

I already have fairly lean muscular figure. Is this workout going to allow me to gain muscle or will it defeat the purpose

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Posted Wed, 05/01/2019 - 10:53
JoshEngland

Hi Charles,

This workout will help you build lean muscle if you pair it with an appropriate diet and a slight calorie surplus.

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Posted Sun, 04/28/2019 - 14:54
Chris

I’ve lost over 50lbs. I’m 18 pounds from 175. Is this a good work for me. Will gaining muscle cause a slower weight loss for me?

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Posted Tue, 04/09/2019 - 23:37
Ron

For exercises that ask for 3 Sets with reps of 20,15,10, are we dropping weight at every set or sticking to 1 comfortable Weight that we can easily do and complete with proper form?

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Posted Wed, 04/10/2019 - 11:23
JoshEngland

Hi Ron,

Increase the weights as the reps decrease.

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Posted Mon, 02/18/2019 - 22:34
Logan Johnson

Im just curious why the drop in reps for consecutive sets? Should I be upping the weight for each additional set with the decreased reps? If not can I ask why?

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Posted Thu, 02/07/2019 - 15:50
Dino

Hey Josh,

Just thought of something else that I saw in the workout. In both phases there are days where it states 3 sets and reps of 20,15,10 Each or 12, 10, 8 reps Each.. For example in Phase 2 this is listed for Single Leg Press 3 Sets Reps 20, 15, 10 Each.

Does this mean 3 sets of 20, 3 sets of 15 and 3 sets of 10 Reps of Single Leg Press?

If so I'm assuming the same holds true for the Arm day in Phase 2. And also the same for any body part in Phase 1 where is says 3 Sets , Rep 12,10,8 Each.

Please advise.

Thanks again

Dino

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Posted Fri, 02/08/2019 - 10:57
JoshEngland

Hi Dino,

No, perform one set at each required repetition. Each refers to performing the exercise for both sides of the body.

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Posted Fri, 02/08/2019 - 11:22
Dino

Thanks again Josh! Have a great weekend!

DIno

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Posted Thu, 01/31/2019 - 15:46
Dino

For the Cardio portion in both phases can it be done let's say during my lunch hour?

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Posted Tue, 02/05/2019 - 14:48
JoshEngland

Hi Dino,

Sure that would be fine.

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Posted Tue, 02/05/2019 - 15:04
Dino

Hey Josh! Thanks much appreciated.
Looking forward to starting this programme end of March beginning of April leading me into the summer!

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Posted Tue, 02/05/2019 - 15:05
JoshEngland

Hi Dino,

You're welcome! Best of luck!!

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Posted Wed, 12/05/2018 - 23:09
Nathan

Is this program for building muscle as well

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Posted Sat, 09/01/2018 - 21:13
deyan valentinov

are these series in the pyramid running?please explain?

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Posted Fri, 08/03/2018 - 07:29
Htet

Should add extra arm or abs workout?
Thanks

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Posted Fri, 08/03/2018 - 08:33
JoshEngland

Hi Htet,

Sure, if you feel it is necessary to accomplish your individual goals.

Hope this helps!

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Posted Wed, 08/08/2018 - 08:39
JoshEngland

Hi Mateo,

I'd recommend an upper lower program such as this: https://www.muscleandstrength.com/workouts/phul-workout

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Posted Tue, 08/07/2018 - 18:39
Mateo1434

I have question if i wann hit musel 2 per week what should i combine.is this comintion good: back chest,shoulders and triceps abs, legs biceps

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Posted Wed, 07/25/2018 - 08:08
Richard

How do we do the cardio on the days off during phase two? Is it recommended to do it back to back or take time between? I.e. is it recommended I do the first 18m of week 8 cardio moderate then the second 18m of week 8 cardio hiit (90s moderate 30s hiit) directly after the first 18m or should I wait some period of time between the first and second 18m sets?

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Posted Tue, 05/29/2018 - 03:14
Htet

Ehat can do instead of push ups

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Posted Tue, 05/29/2018 - 11:02
JoshEngland

Hi Htet,

If you're unable to perform push ups, I'd recommend eccentric only push ups or band assisted push ups.

Hope this helps!

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Posted Tue, 04/24/2018 - 03:01
Joseph

I'm trying to move from push and pull movements workout ( 6 days per week) to this program. However, I'm concerned about not hitting same muscle area twice per week. Is it better to do high intensity once per week or a little less intensity twice per week? I know rest day is important, but am also afraid of not working out enough. Thanks!

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Posted Tue, 04/24/2018 - 08:46
JoshEngland

Hi Joseph,

It depends. At the end of the day, both work.

Twice per week can elicit more muscle growth. But that doesn't necessarily matter if you don't enjoy the workouts you are performing to hit them twice per week.

My best advice is to mix it up from time to time (alternating phases) and find styles of training you enjoy. Enjoyment and variety will lead to consistency. And consistency will lead to long-term gains.

Hope this helps!

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Posted Sun, 04/08/2018 - 20:33
Brian

Roger,

Do you recommend a Diet Plan to follow and Supplement stack? This looks like a great program that I would like to follow.
Thank you,
Brian

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Posted Mon, 04/09/2018 - 09:02
JoshEngland

Hi Brian,

It's difficult to make dietary recommendations as everyone's nutritional needs will be different. I'd recommend starting off by finding your caloric needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Subtract 250-500 calories if you goal is fat loss.

Then go here to find your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what kinds of foods you should be eating: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Mon, 04/09/2018 - 12:46
Roger Rock Lockridge

Hi, Brian. I saw Josh responded to this and I agree with what he said here. Sorry I didn't get to your question any faster. If you decide to go with the program, let me know what your results are. All the best.

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Posted Tue, 04/10/2018 - 05:38
Brian

Great! Thank you Gentleman I appreciate the feedback and your dedication.

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Posted Sun, 04/08/2018 - 19:47
JC

Do you recommend more than 1leg day. I am severely lacking on quads and calf’s.? I was told full body is great for hypertrophy

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Posted Mon, 04/09/2018 - 09:03
JoshEngland

Hi JC,

Full body is great for hypertrophy. So are splits. Building muscle is much more about being consistent in the gym and finding a program that helps motivate you to do better every workout.

For some people, full body workouts will be the answer.

For others, body part splits.

And yes, please feel free to add in an additional leg day if you feel it necessary.

Hope this helps!

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Posted Mon, 04/09/2018 - 12:48
Roger Rock Lockridge

What's up, JC? Thanks for the question. If you feel you can handle more than one quad session a week then go for it. Make sure you space the workouts by at least 72 hours. Same with calves. Good luck and thanks for reading M&S!

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Posted Sun, 04/08/2018 - 17:45
Steve

Rioger
Hi I have a question i I can only workout M-F is it ok to do this workout . And also is this workout good for natural lifters because I thought naturals should do at least each body part 2-3 times a week due to protein synthesis. Thanks

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Posted Mon, 04/09/2018 - 09:06
JoshEngland

Hi Steve,

You can perform this workout M-F.

Yes, that is scientifically true. However, it doesn't take into account an individual's enjoyment factor of the many different workout styles. If you enjoy splits, do splits. If you enjoy full body, do full body.

The key to building muscle is consistency and achieving progressive overload over time.

Hope this helps!

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Posted Mon, 04/09/2018 - 12:50
Roger Rock Lockridge

Steve, thanks for the questions. You can certainly go M-F if you prefer. I also agree with what Josh shared about the natural perspective. If you give this a go, let me know what you think.

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Posted Sun, 04/08/2018 - 17:09
Bobby

What about a diet? I would think that is more important for shredding than workout. Workout looks great, but would love to see the diet that accompanies it. Thanks

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Posted Mon, 04/09/2018 - 09:01
JoshEngland

Hi Bobby,

It's difficult to make dietary recommendations as everyone's nutritional needs will be different. I'd recommend starting off by finding your caloric needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Subtract 250-500 calories if you goal is fat loss.

Then go here to find your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what kinds of foods you should be eating: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Sun, 04/08/2018 - 15:21
Will

I’m surprised there’s no nutrition section here. The plan looks good but without figuring out a caloric deficit first it won’t do much good for burning fat

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Posted Mon, 04/09/2018 - 09:01
JoshEngland

Hi Will,

It's difficult to make dietary recommendations as everyone's nutritional needs will be different. I'd recommend starting off by finding your caloric needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Subtract 250-500 calories if you goal is fat loss.

Then go here to find your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what kinds of foods you should be eating: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Sun, 04/08/2018 - 12:35
UTKARSH

Roger,
Awesome workout. Will help me get lean this summer. A question though- what diet should i follow with this workout?

Thanks,
Utkarsh

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Posted Mon, 04/09/2018 - 09:01
JoshEngland

Hi Utkarsh,

It's difficult to make dietary recommendations as everyone's nutritional needs will be different. I'd recommend starting off by finding your caloric needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Subtract 250-500 calories if you goal is fat loss.

Then go here to find your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what kinds of foods you should be eating: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Sun, 04/08/2018 - 12:34
Eric Gagnon

No recommendations for diet?

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Posted Mon, 04/09/2018 - 09:00
JoshEngland

Hi Eric,

It's difficult to make dietary recommendations as everyone's nutritional needs will be different. I'd recommend starting off by finding your caloric needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Subtract 250-500 calories if you goal is fat loss.

Then go here to find your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what kinds of foods you should be eating: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Wed, 04/04/2018 - 09:31
Jim

Roger,

Great workout, did the first day yesterday. I have a quick question tho: in about 2 weeks I'm going to have to start lifting in the morning due to my schedule but will be able to do cardio after work. What should I do when lifting in the morning during phase 2? Lift then do the first set of cardio then in the afternoon do the HIIT cardio?

Thanks,
Jim

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Posted Thu, 04/05/2018 - 12:38
Roger Rock Lockridge

What's good, Jim? Yes for your situation that would be what I recommend. At the end of the day, do what you gotta do to make it work for you. I appreciate the question and please keep me posted on how you do. Thanks for reading M&S!