FAT LOSS

12 Week Home Program

Get Ready To Shred Fat & Lean Out From Home!

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!

WANT ACCESS TO THE ENTIRE PROGRAM?  JOIN NOW FOR 7 DAYS FREE!  USE CODE: MS7

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Comments

DuffmanRob
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I started working out 18 months ago lost 50 lbs lifting heavy, tracking my nutrition and macros, and doing a 5 day split. I have since stalled out the last six months. I need to lose another 30 lbs, but I don’t think this is the right workout routine. Should I instead be looking at your other workout routines? 

Scott_Herman  Edit  Delete  Close

@duffmanrob with your experience, you'd probably be better off with the PPL program! https://muscularstrength.com/Push-Pull-Legs

Jbgarcia
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Hey Scott. I'm halfway through the first week of this program and I'm loving the workouts so far. I am trying to lose about 40-50 lbs of fat, and assuming my diet is good are these 20 minute workouts enough or should I supplement with 30 min of cardio each day?
Scott_Herman  Edit  Delete  Close

@jbgarcia if your diet is good and you're in a deficit with these routines alone, then you don't need cardio. But if you want to eat a little bit more and still be in a deficit, you could add some cardio in 2 - 3 days per week as well!

Arjan
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its the NEW YEAR 2020. awesome starting the 12 weeks program. it starts on a monday GREAT few more days relaxin hahaha.

can i do the same routine in the morning and evening. got 9 hours rest in beween routines.


what about muscle pains fron starting up 

ny remedies on it.

Scott_Herman  Edit  Delete  Close

@arjan well this is six days per week but if you're doing two of the routines in one day, then you could easily cut it down to five days! Or you could do Guaranteed Gains which is only four days per week! https://muscularstrength.com/guaranteed_gains_sign_up_FREE

Arjan  Edit  Delete  Close

@scott_herman the abs wourkout routine in the evening Great. I like to add fitness in the evening. Can you recommend a beginner workout 5 days per week. 



A foam roller hahaha its a workout for my fat body to roll myself on the foam roller. I'll start on it and get progress.  Did thai massage it helped greatly with muscle pains. Foam roller saves money hahahaha

Scott_Herman  Edit  Delete  Close

@arjan if you're going to train twice, I would do different routines in the morning and evening. If you do upper in the morning, do abs in the evening. If you do lower in the morning, again, do abs in the evening. Or just do one of these routines in the morning and cardio in the evening or vice-versa.



As for muscle pains, make sure you stretch after working out and foam roll as well!

rramos
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Is it possible to use month 1,2 and 3 as one whole program or will it not workout
Scott_Herman  Edit  Delete  Close

@rramos you are better off following the calendar.  You can download it by clicking the like above or the link located on each routine.

rramos  Edit  Delete  Close
@rramos Edit: like upper body 2, abs 2 and lower body 1 for example
uther9_female
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last comment. 

uther9_paypal_fig
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Awesome program.
uther9_female
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can't wait to try it out. 

uther9_female
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Great Program.

magpies
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Hi Scott, I've been your platinum member for over 2 years. I lost almost 20kgs just following your program. Now I moved back to Australia and gained 10kgs in the past 10 months because of busy lifestyle and no time to workout. First of all thank you for putting together easy to follow and no BS program that actually works and secondly I have joined gym and can spend at least an hour working out. Your routines are mostly 20 mins or so, what do you recommend me doing for the remaining 40mins? Mind you I only want to lose weight. Cheers
Scott_Herman  Edit  Delete  Close

@magpies Thanks so much for the kind words!  So one thing you can do is complete the circuits TWICE. and then finish up with about 20 - 30 minutes of cardio.  Just rest a solid 3 - 5 minutes between repeating the circuits!

ted0_bg
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Hey Scott, I am 16 years old boy, 2 months ago I finished this program, but I had knee injury - I have torn my nerve ligaments and tendons and I wasn't training for 2 months since now on. I got back on my 5 kg lost weight again, but the weight I gained was mostly fat. I am now 75 kg 1.76 m and before the injury I had those abs, now I have a 2 pack with lower fat. Should I start this program again, but without lower body?

Scott_Herman  Edit  Delete  Close

@ted0_bg definitely keep training, just without the leg days until you get the all clear to return to training them again - even if it's just body weight leg training to start with!

ted0_bg  Edit  Delete  Close

@scott_herman Yeah, I do have access to a gym but I am still into recovering my knee, so I won't be able to do leg exercises (maybe calves extension) so what should I do? Stop training at all or train, but without leg days? 

Scott_Herman  Edit  Delete  Close

@ted0_bg sorry to hear about the knee injury my friend. This would be a good program to hit again if you need to lose a little weight, though to be honest, at 16 years old, unless you're obese, you shouldn't be focusing on fat loss. You should be focused on eating in a surplus and building muscle. Do you have access to a gym where you could do Full Body Evolution?