12 Week Home Program
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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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Hi Scott, i‘m now a member here since around 2 years. When I started ur fat burning program i made huge changes and improvements, lost around 10kg and build up some muscles. Then after a longer vacation i made a break for a few months, drank every day one beer (0.5 l), and eat a lot, so obviously I gained weight, . Now, 4 months ago i again started ur program. And now finished level 3, even i do stretching after every workout for at least 30 min. I just drink alcohol once a week, and I try watching my calories. I feel fit, and powerful, but I didnt loose weight, it was even frustrating to see that I gained even more weight. I dont know what to do...?
@chigy87 you say you 'try' watching your calories.. what does that mean exactly? Do you track.. or not really? If you're serious about losing weight you need to be tracking. Having a beer once a week isn't going to derail you from reaching your goals as long as you factor it into your macros and as long as you are staying in a calorie deficit week in, week out. Are you using the meal planner on the app?
Hi Scott. Buzzing that you finally got the app on IPhone, your videos have been my bread and butter with lifting over the past 2 years! I currently lift at gym 3 times a week. Do you think it would be effective to do this program on the days I’m not at the gym or would it not be intense enough to do on its own? Thanks :)
@benjimoff my pleasure!
@benjimoff thanks man, I am so pumped to finally have the app out for iPhones! Lots of updates planned to - things are only going to get better from here! You can absolutely do this on your off days. This is a program on it's own so it's definitely intense enough, just wait until you try the routines!
Day 1 of 12 weeks complete. Feeling more energised than ever!
@ruffo make sure you take some progress pictures as you go so we can see all the changes you make too!
@scott_herman Looking forward to it!
@ruffo aww yeah! These routines really take a lot out of you but you do feel more energetic for the rest of the day! 12 weeks of hardcore training coming up!
Just completed ABS & ARMS, tomorrow is LEGS & BUTT. After a knee injury, I am hesitant about my favorite exercise (SQUATS) yet I don't want to miss out on the full benefit of the exercise. This morning I had an awful time with Cable Crunches. The guys were looking at me like I was a total idiot!!!!! I'll be watching Scott's video again and try to improve my form. Have a PRODUCTIVE day ALL!!!!! Let's Get it Let's Go!!!!!
@mbib as long as you keep practicing the cable crunches you will get the form down! And just take things easy with the squats, nice and slow and controlled. I don't want you to have any problems with your knee! Get those gains!!
hi Scott,
i've almost completed month 1 of the 12 week home program and i wanted to use your meal planner to determine how many calories i should be consuming. I want to choose rapid fat loss but i don't know how to class my level of exercise. Under the options available, at what level of exercise would you class the 12 week home program?
@jkkaagya I would go with moderate exercise 3 - 5 days per week. That should be about right to match this program and you can adjust that number if needed!
Hi !
Tomorrow I start the 12 WEEK HOME PROGRAM for fat loss.
For a better combo can I do after the single workout (upper body, lower body and abs) a cardio workout?
Example:
Day 1: Upper body workout + cardio workout.
And if yes, which of your fat burn workout can I do? There are many workout of your channel and I don't know which I can do.
Thanks a lot!
@nycopols this is primarily a fat loss program, so yes it's perfect for your goals! You just have to make sure that you are in a calorie deficit if you want to lose weight, so make sure you have your @mealplan in check! Be sure to download the MS app so you can use the meal planner to track your macros and calories!
@scott_herman Sorry Scott,
I've started the program (awesome!), but I have another question for you:
I wouldn't become "bigger". I would like to lose weight and define the muscles. Is this program indicated for this purpose? Thank you a lot!
@nycopols happy to help!
@cenation if you've gained at least some weight AND you're getting leaner, that's perfect man! You should keep doing what you're doing! But if your main goal is muscle gain and you have access to a gym, then you can definitely move onto another program after this for more progressive overload!
@kart this will absolutely help man! It will get you burning a lot of calories, especially out in the heat of the desert! Do you have dumbbells you can use out there? Even if you don't, most of the exercises you can do with just your bodyweight and it will still be challenging! I would recommend that you do this before your walking / cardio as well.
@ciz this will be a great start man! Make sure you are eating in a surplus if your goal is to get bigger and stronger too! Merry Christmas and you're welcome 😊
@ciz if you're a complete newbie to training, this will help you build a good foundation of muscle, strength and endurance. But, if you have access to a gym, you can go ahead and start with something like my PPL program or my Full Body program instead!