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Month 1
Month 2
Month 3
Get Ready to shred fat & lean out from home!
This program was created so that no matter where you are you can complete a hardcore workout to shred fat while building muscle & endurance!
If you are a BEGINNER, start with MONTH 1. The intensity will increase as you progress and the last thing you want to do is start with MONTH 3's intensity and then not be able to move after a week of training from being ridiculously sore and quit. Remember, it takes time to build muscle and strength and you always want to train safely.
If you are more an ADVANCED LIFTER, I suggest starting with MONTH 2. You won't run the risk of becoming so super sore the first week to the point where you can't move an inch and need another entire week just to recover. Also, as an advanced lifter, your body will be able to handle the high volume of training required for the week.
Once the 12 WEEKS ARE OVER, you are going to continue with the MONTH 3 workout calendar, however you are going to need some time to recover. I recommend going back to the MONTH 1 workouts and focus more on just getting a nice sweat going, not so much pushing it to the limit. Your body needs time to recover so it can get stronger. But after ONE WEEK of repeating the MONTH 1 workouts you can pick things back up and continue with MONTH 3 or pick a new program all together. You can also go to the EXCLUSIVE SECTION of MuscularStrength.com and switch out some of the workouts in MONTH 3 for the REAL TIME workouts located in that section. Have fun and remember if you ever have any questions you can always comment on the workouts or post in the FORUMS!
Train hard and remember if you ever have any questions you can always comment on the workouts or post in the FORUMS!
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@scott_herman hi Scott, I’ve been doing the first 4 weeks of the challenge but unfortunately not being able to complete the lower body due to having hip pain and then found out that I will need a hip replacement at some point. Have you any suggestions for other forms of leg work without the squats as they seem to be the worst. I cycle as much as possible.
loving the works out and really wanna keep it up as it helps with my moods and anxiety and I feel I’m becoming healthy.
cheers jason
@jasonk446 hey Jason! Sorry to hear about the hip pain and replacement man. Are squats the only exercise you need a replacement for? Or can you not do any of the lower body workouts at all without getting hip pain?
@jules1774 hey there! Sorry about that, I am working my way through all of the programs to update that. The FREEFITNESS code is no longer valid - but you can use the code MS7 for 7 days free!
Hey Scott! Platinum member, I love your website, videos, and home programs. I'm on WEEK 1 of MONTH 3. Question: Because I mixed some calendars of yours up, I've been on this schedule for the past 3 months while following your 12 WEEK HOME PROGRAM:
MONTH 1
Sunday: Upper Body 1 and Abs 1
Monday: Lower Body 1 and Abs1
Tues: Rest or Cardio Wednesday: Upper Body 1 and Abs 1
Thursday: Rest or Cardio
Friday: Mildly Active Rest
Saturday: Mildly active rest
When I hit Month 2, I kept this schedule and used MONTH 2 workouts. When I got to MONTH 3, I kept this schedule and did 1 WEEK of MONTH 1 workouts as you advised in your plan. Now I'm on WEEK 1 of MONTH 3 and I discovered that your calendar is different than this. Basically, I'm wondering if I should switch the routine up and do what you suggest or keep it how it is.
I do feel a little tired before my workouts and pushing to get through them with max effort is pretty tiring. Afterward I feel awesome but I think that's just the natural after workout feeling. Also I'm a little under my carb macros lately and that may contribute to that.
Thanks Scott! Keep being one of the best people ever.
@imn1cco I would suggest switching it up and following the program as I have it laid out. Mainly because I want you to be doing legs twice per week as well. You want to keep everything balanced! And yeah being a little lower on carbs can definitely have an impact on your energy levels, if you're cutting though going with lower carbs is a great idea and the low energy is just something you have to get used to
@emilyann149003 Well cardio is relative to your calorie intake. Start out with 15 - 20 minutes of cardio AFTER training and see how you feel. If you feel weak or tired, eat a bit more. If you are not noticing any changes, either reduce calories a little, or bump cardio to 30 - 45 minutes.
@ejlukens You can add them, but maybe do 10, 8, 8 for the reps that way you can add weight. As for ABS, check this out!
@jeniferh21 You can combine ABS and ARMS for sure!
Hi Scott,
I've been doing for 3 weeks and it has been great so far, just wondering if I made the right decision, I'm 30yo, 1.77 85kg!!, so too much body fat, around 26%, it would be ideal to loose some fat and build some muscle at the same time, is this program for me, or should I go for muscle gain program? My initial idea was to do this program to loose fat first and then go to others to gain muscle as I have too much fat. Am I thinking right?
By the way, at least in the android app, your payment has a bug that doesnt accept credit cards with ccv started with 0. I managed to get platinum with other card though.
Thanks
@dm222 if you're sitting at about 26% bodyfat, then yes at this point it's a good idea to lost fat first, then focus on building muscle. Ideally I'd suggest you get to below 20% and then you can go into a lean bulk from there. Thanks for letting me know about the credit card too! I will look into it!
@marcus1982 if you're constantly yawning it could be a sign of chronic fatigue. If it is, that can potentially be helped by making some positive changes to your diet if your diet maybe isn't the best already?
@scott_herman Hey Scott! I just want to ask am I overtraining. I workout 6 days a week. I do kickboxing and Aikido as well as this 12 Week home challenge with my pair of dumbbells. But when I finished month 1 and begun month 2 I felt fatigue and not pushing to the limit performance, also laziness and it is now very hard for me to get my ass out of the bed and grab my dumbbells and start working out... I am 15 years old and I have been training this way for 1 month now.
@ted0_bg yeah lack of sleep or poor sleep could definitely be the reason. Also, you're not eating enough food. At 15 years old you need waaaaaaaaay more calories. Use the calculator on the @mealplan page to figure out just how many!
@scott_herman Yes I do, about 1500-2000 kcal and I sometimes don't sleep very well. Maybe that's the reason of not performing well?
@ted0_bg I don't think you're overtraining, but you might be undereating or under-sleeping. If you're not already, make sure you're getting at least 7 - 8 hours of sleep each night and make sure you're eating enough food to fuel all the training you're doing. Do you know how many calories you get daily at the moment?