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!
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can't wait to try it out.
Great Program.
@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!
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 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?
@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?
Hey Scott, Enjoying your program, Im a painter and decorator for living, Working 6 days a week. I do your program for 6 days and a day rest. I hit upper body 1 with abs 1 and lower body 1 as is. I want to figure out my macros but kind of stuck with it. Would you consider that as very active for activity level? I want to build more muscle and loose fat. Im currently on 21% body fat, weight is 74kg, height is 170cm. In my case, Would you suggest to do surplus, maintenance, or deficit? Thanks!
@danjorielreyes16 if you're quite new and you want to build muscle, then I would go with a slight surplus. When you're new to training, that's the perfect time to maximize a surplus and maximize gains. Have a think about what the most important goal to you right now is though - you will likely lose fat even when in a surplus at this stage of newbie training, but if the MAIN goal is to get leaner first, there's nothing wrong with a deficit for starters
@danjorielreyes16 that probably would be very active, yes! Are you new to training? If you are, then definitely go with a surplus. If you've been training for a while, try cutting to get to around 15% - 18% body fat before you start bulking. Also, if those are your two main goals, maybe go with the PPL program instead!
Hey! I guess I am just not finding the answer to my question on the page: I plan to workout 5x a week, doing the each exercise plan twice. On the last day of the week, I am going to tack on abs to the days workout. This a good plan!? Thank! 💪🏼🙌🏼
@nabilah99 that sounds OK - if you're going to workout 5 days per week, how are you going to split it up? Will you simply go Upper, Lower, Abs, Upper, Lower + Abs then rest at the weekend?
@shawn3149521 my pleasure! Glad you're enjoying the workouts my friend, keep grinding!
@shawn3149521 yeah just follow the calendar! but if you need to rest, then REST and just push everything forward a day!
Hi Scott,
I am hoping to start your program soon. When I click on the calendar, I'm not sure what to expect but it does not tell me what exercises to do on the days but basically repeats what you just mentioned in this page on what to expect every month. Can you help me with this?
@mavicaquino there are tabs at the bottom of the Excel sheet (on the left hand side) so you can click on each on to see the structure for each of the months 😁