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

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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help losing fat? Take our FREE 5-part email Fat Loss Course!

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.

Nutrex Outlift Shop Now!

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.


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.

Posted on: Thu, 04/11/2024 - 23:21

Is it recommended to do hiit cardio everyday?! I thought it wasn't.

M&S Team Badge
Posted on: Fri, 04/12/2024 - 08:17

In Phase 2, the second workout is a HIIT workout. This is a more advanced program, which calls for more intense training. For beginners and some intermediates, you're correct. HIIT would not be recommended.

Posted on: Sun, 09/11/2022 - 18:31

When increasing the weight on drop sets, how much should you increase the weight by for each set?

M&S Team Badge
Posted on: Sun, 09/18/2022 - 10:58

That is up to you and how strong you're feeling. I normally do 15-20% jumps, but go with what you feel comfortable working with.

Posted on: Tue, 04/26/2022 - 04:15

Hello what to do instead of one arm dumbell row and barbell row becauz i hve pain on my back? Thank u

M&S Team Badge
Posted on: Thu, 05/19/2022 - 20:30

See a doctor and follow whatever he or she recommends, Khodor. Can't offer substitutions based on a general statement about pain without knowing specifics. Even then, a doctor's suggestions should override a dude on the internet.

Posted on: Mon, 07/26/2021 - 14:06

This is up which program do you recommend transitioning in to?

Posted on: Sat, 06/26/2021 - 08:58

Is there something missing on arm day it has 5a and 5c on the back half of the 12 weeks...Saturday.

Daniel Pulido
Posted on: Wed, 04/14/2021 - 00:32

Hello everyone,
I noticed that it said to do 15 mins of cardio and increase from there. But I already go to a 45min class outside of the gym. Should i continue to go to my HIIT class at 9am ? because i burn around 450-600 calories.

Also I’m 6’1, 20 years old and 215, I started taking creatine for a month now and i’m at 223 but my body looks the same kinda but with a little more mass. Is creatine a problem with trying to lose weight or if i continue to to my cardio every day it might benefit me in looking more muscular?

Sorry for all the questions I’m just a little new to this.
If anyone can help me out I would appreciate it :)

M&S Team Badge
Posted on: Wed, 04/14/2021 - 09:42

Hey Daniel - You can continue with your 45 minute class outside of the gym. I wouldn't add on any additional cardio on top of that. Creatine is perfectly safe to take when losing weight. Make sure your diet and nutrition is solid and stay in a slight caloric deficit. That will help minimize muscle loss while losing weight.

Posted on: Wed, 04/14/2021 - 23:11

Okay thank you
Should I not pay attention to the scale since my goal is FAT loss rather then WEIGHT loss ?

M&S Team Badge
Posted on: Thu, 04/15/2021 - 09:34

The scale is a good way to track progress, but it's not the best way to measure fat loss. Taking body measurements and progress photos is a better way to track progress.

Posted on: Wed, 03/31/2021 - 19:02

Hey First question what would you do if you workout at home have mostly dumbbells and also I always thought if you were natural you should train each bodypart at leas twice a week here you have each bodypart once a week. Thoughts?

M&S Team Badge
Posted on: Thu, 04/01/2021 - 09:42

Hey Steve - we have a whole dumbbell-only program series! Check out the 6 day version here: https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout

Posted on: Mon, 02/22/2021 - 01:12

I noticed that this is targeted for men...can women do this or should they have an alternate plan?

M&S Team Badge
Posted on: Mon, 02/22/2021 - 09:33

Hey Cynthia - yes, women can do this program as well.

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

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

M&S Team Badge
Posted on: Thu, 05/09/2019 - 09:49

Hi Yukio,

Any row variation oughtta do the trick.

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

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

M&S Team Badge
Posted on: Wed, 05/01/2019 - 10:53

Hi Charles,

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

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

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?

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

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?

M&S Team Badge
Posted on: Wed, 04/10/2019 - 11:23

Hi Ron,

Increase the weights as the reps decrease.

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

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?

Steve Mulry
Posted on: Mon, 01/06/2020 - 15:47

Yes. When you reduce reps you should increase weight.

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

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


M&S Team Badge
Posted on: Fri, 02/08/2019 - 10:57

Hi Dino,

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

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

Thanks again Josh! Have a great weekend!


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

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

M&S Team Badge
Posted on: Tue, 02/05/2019 - 14:48

Hi Dino,

Sure that would be fine.

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

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

M&S Team Badge
Posted on: Tue, 02/05/2019 - 15:05

Hi Dino,

You're welcome! Best of luck!!

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

Is this program for building muscle as well

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

are these series in the pyramid running?please explain?

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

Should add extra arm or abs workout?

M&S Team Badge
Posted on: Fri, 08/03/2018 - 08:33

Hi Htet,

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

Hope this helps!

M&S Team Badge
Posted on: Wed, 08/08/2018 - 08:39

Hi Mateo,

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

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

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

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

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?

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

Ehat can do instead of push ups

M&S Team Badge
Posted on: Tue, 05/29/2018 - 11:02

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!

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

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!

M&S Team Badge
Posted on: Tue, 04/24/2018 - 08:46

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!

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


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,

M&S Team Badge
Posted on: Mon, 04/09/2018 - 09:02

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!

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

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.

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

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

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

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

M&S Team Badge
Posted on: Mon, 04/09/2018 - 09:03

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!

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

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!