Embarking on a 12-week journey to achieve a ripped physique requires a well-rounded approach. In this comprehensive program, we not only focus on targeted muscle building with a 4-day upper/lower split but also provide a detailed diet plan and cardio schedule. This holistic strategy is designed to maximize fat loss while sculpting lean muscle for a defined and toned physique. Whether you're a beginner or looking to level up your fitness game, this program has got you covered with a structured roadmap to reach your goals effectively.
WORKOUT SUMMARY
| Main Goal | Lose Fat |
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration |
12 weeks |
| Days Per Week | 4 |
| Time Per Workout |
30-45 minutes |
| Equipment Required | Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells |
| Target Gender |
Male & Female |
| Recommended Supps | Fat Burner Whey Protein BCAA Intra-Workout Fish Oil (EFAs) Creatine Monohydrate |
Welcome to a transformative 12-week journey designed to help you shed fat and achieve peak fitness levels. This isn't just another workout plan filled with empty promises—it's a structured roadmap to real results. This program doesn't shy away from challenges; it starts gradually and progresses steadily, ensuring that every step contributes significantly to your overall success.
Over the next 12 weeks, every aspect of your diet and exercise routine will be meticulously planned out. You'll receive detailed guidance on nutrition, cardio workouts, and weight training to optimize your fat loss while preserving or even gaining lean muscle mass. Our goal is clear: to help you achieve significant fat loss, enhance muscle definition, and boost your overall fitness and strength levels.
Subscribe us, Check out our free fat loss course for help with losing weight!
By committing to this program, you're setting specific goals for the next 3 months:
- Fat Loss: Aim to shed at least 10 pounds of excess fat.
- Muscle Mass: Maintain or increase lean muscle mass for a toned physique.
- Conditioning: Attain peak physical fitness and experience a level of stamina and strength that reflects your hard work and dedication.
The nutritional strategy for this program spans across 12 weeks and revolves around three distinct types of eating days each week:
- High Protein Days - 1 day per week
- Moderate Protein Days - 3 days per week
- Low Protein Days - 3 days per week
The flexibility in structuring these days allows for personal preferences. It's advisable to reserve the high protein day for social events or special occasions to enjoy meals without strict limitations.
The 12 Week Diet Plan
Caloric adjustments are recommended based on age and gender to align with individual metabolism rates:
Men aged 40 and above: Reduce daily calories by 300.
Men aged 20-25: Increase daily calories by 300.
Women aged 40 and above: Reduce daily calories by 200.
Women aged 20-25: Increase daily calories by 200.
These adjustments optimize energy balance and support the body's nutritional needs throughout the program for effective fat loss and muscle preservation.
12-Week Nutritional Plan for Men
Over the next 12 weeks, your nutrition plan will undergo strategic adjustments to optimize fat loss while maintaining muscle mass and energy levels. Here's a breakdown of your weekly calorie and macronutrient targets:
Week 1
3 Low Carb Days: 2300 calories
3 Moderate Carb Days: 2400 calories
1 High Carb Day: 2700 calories
Weeks 2-4
Progressive calorie reduction on low carb days to 2000 calories by Week 4
Moderate carb days maintained at 2400 calories
High carb day remains at 2700 calories
Weeks 5-8
Cyclical adjustments similar to Weeks 1-4 pattern
Weeks 9-12
Variations in low and moderate carb day calories
High carb day continues at 2700 calories
Protein Intake
Minimum 180 grams daily; 200-220 grams for larger individuals or those with more muscle mass
Fat Intake
Target 20-30% of daily calories from fats, adjust based on protein intake
Carbohydrates
Fill in remaining calories after proteins and fats allocation
Plan to align with daily energy demands and workout intensity
Flexibility
Up to 10% of daily calories from "junk" foods allowed for convenience or occasional indulgence
Adjust daily fat intake accordingly to accommodate these food choices
This structured approach ensures gradual calorie reduction, optimal macronutrient distribution, and room for flexibility to help you adhere to the plan and achieve your fat loss goals effectively. Adjustments based on individual needs and preferences are recommended for long-term success.
12-Week Nutrition Plan for Women
Over the next 12 weeks, your nutrition plan will be tailored to support your fat loss journey while maintaining muscle mass and energy levels. Here's a breakdown of your weekly calorie and macronutrient targets:
Week 1
3 Low Carb Days: 1500 calories
3 Moderate Carb Days: 1600 calories
1 High Carb Day: 1900 calories
Weeks 2-4
Progressive calorie reduction on low carb days to 1200 calories by Week 4
Moderate carb days maintained at 1600 calories
High carb day remains at 1900 calories
Weeks 5-8
Cyclical adjustments similar to Weeks 1-4 pattern
Weeks 9-12
Variations in low and moderate carb day calories
High carb day continues at 1900 calories
Protein Intake
Minimum 100 grams daily; 120 grams for individuals with muscle mass
Adjust daily fat intake to accommodate higher protein intake
Fat Intake
Target 20-30% of daily calories from fats, adjust based on protein intake
Carbohydrates
Fill in remaining calories after proteins and fats allocation
Align carb intake with daily energy demands and workout intensity
Flexibility
Up to 10% of daily calories from "junk" foods allowed for convenience or occasional indulgence
Adjust daily fat intake accordingly to accommodate these food choices
This structured approach ensures gradual calorie reduction, optimal macronutrient distribution, and flexibility to help you adhere to the plan and achieve your fat loss goals effectively. Adjustments based on individual needs and preferences are recommended for long-term success.
The 12-Week Fitness Journey: Cardio Edition
Embark on a transformative 12-week cardio plan to boost your endurance and overall fitness level. Regardless of your preferred cardio activity—whether it's running, cycling, or dancing—this plan is designed to gradually improve your stamina and cardiovascular health.
Starting at a manageable pace is key. Don't be discouraged by initial challenges; this program is structured to accommodate beginners and gradually build intensity for intermediate participants.
Here's a breakdown of the 12-week plan:
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 Upper/Lower Split: Build Strength and Muscle
Welcome to your 12-week journey to a stronger, more muscular physique. This upper/lower split workout plan is designed to provide progressive overload, ensuring continuous gains in strength and muscle mass. Here’s how the split is structured:
Releted：Quick and Effective Warm-Ups: 15 Minutes for Optimal Workout Prep
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 |
Get a free weekly email with the latest workouts, expert advice,videos and deals from Trainnox
Subscribe us here