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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@banditboy943777 absolutely! And this program would be a perfect place to start if this is your first time ever really getting into training. Lifting will be good for all of your goals! Losing fat will mostly come down to your @mealplan, but training will help you burn more calories. Have you started this program?
@goonzalo_f Abs recover REALLY fast and can take a beating. You can train them everyday! Probably mostly bodyweight stuff if you are doing that much frequency. I actually have a 30 day challenge you can also try!
Hey Scott, i was wondering, is it good to train ABS every single day ? (6 different exercises, upper and lower) or do i have to take at least one rest day?
@goonzalo_f Abs recover REALLY fast and can take a beating. You can train them everyday! Probably mostly bodyweight stuff if you are doing that much frequency. I actually have a 30 day challenge you can also try!
@goonzalo_f Abs are much harder to train because they are used in all compound movements to stabilize your core. Every single day would be overkill for your muscles. Give the time to recover. Train your abs 3-4 times per week to hit multiple growth periods.
Hey Scott Just became a platinum member very excited to start working out with the programs you provide they seem very intense. Will keep track of my progress and show the results.
@steveoley89 Glad to hear it Steve, these workouts will put you to the test for sure! Definitely keep us updated with your progress!
Hello, I've been watching your videos for quite some time and decided to sign in and to try this program as I would like to loose ~ 25kg of weight :) Been playing basketball for many years but then after injury I had to quit and weigh began somehow grow up :)
Just have one question - what do you think about doing routines in the morning before breakfast? I mean I wake up, drink some water, do some stretching and then do routine. Or it would be better to have healthy breakfast and then do the routine? :) Thanks in advance and please continue your work!
Best wishes from Lithuania :)
@alv1s Injuries are a frustrating set-back. Glad you are ready to get back into fitness! These routines are fine to do in the morning before breakfast. It won't really change how much fat you lose, that will mostly be about diet. It's more about convenience, so if it is more convenient for you to workout before eating, then go for it! It's a great way to start your day 😁 Thanks for the support!
I am new here and tomorrow ill be starting this program as at the moment i don't have acces to a complete gym. But i hoping this i a good program to start with. Maybe grow some muscle and get a good base for wen i start going to the gym with one off the other programs. Only thing left is to make a surplus caloric meal-plan. Hoping the meal planner here is helpful and easy to use.
@lex7019 This is a great program to start with! Especially if you don't have a gym. Have you been to the @mealplan page yet to do some calculations? You can always post your numbers in the @forums if you need some extra help with them!
Hey man, excel spreadsheet for Lowerbody 3 can't be found. Just letting you know! :D
@rockingangel13 Yeah I am aware. Thanks for letting me know though! 😊
Started the program yesterday! Even just two days of workouts I can feel a difference, especially my mood. Eating right is also definitely helping with me feeling good. I went from eating fast-food and fast-food like products and doing no physical activity to eating right and this program. I did find a way to do the lower body workout, I couldn't go full range on the squat ones, I had to put a chair under me which is slightly less than a 90 degree angle at the knees. And for the lunges I supported myself with a desk and a cane. Even with all that help my legs would not let me do rounds 3 and 4... but I imagine by the end of this month I will be able to do it all without much of a handicap, if at all. Heres to hard work towards being healthy, and perhaps one day a nice body!
@wjpope1992 Great work William! The @mealplan is probably the hardest aspect for a lot of people. Once you have the diet matching the training then things start to fall into place. Glad to hear you got the lower body workout sorted too, doing box squats, nice! Just keep doing your best, and you'll get better and better every week!
Hey man, I'm a newbie here,
I have been doing your you tube videos for around 2 weeks now (upper body and abs & obliques), i am loving them so decided to sign up and do more of your stuff, i have downloaded the calendar for the Home program which i will be starting later tonight (at home) but i was wondering as i do have access to a small gym on certain days, so i can work out for longer, what do you recommend me doing over and above your work out? I was thinking one of the HIIT real time exercises?
Thanks
James
@jamesmac1990 Hey man! Glad you have been enjoying the program! Adding in some of the real-time HIIT workouts would be a great idea! Either that, or you can just do MORE rounds of each routine in this program. Both good options! If you're splitting it into two workouts, then mixing it up with some of the @exclusive routines would be great 😊 Or even doing something like the PPL workouts, depending on how much equipment your small gym has?