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!
About The Author
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?
@duffmanrob my pleasure!
@scott_herman thanks I will take a look.
@duffmanrob with your experience, you'd probably be better off with the PPL program! https://muscularstrength.com/Push-Pull-Legs
@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!
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.
@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
@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
@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 you are better off following the calendar. You can download it by clicking the like above or the link located on each routine.
last comment.
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?
@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!
@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?