12 Week Home Program

Get Ready To Shred Fat & Lean Out From Home!



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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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Scott, I've been following your YouTube for years and got your email earlier this month about the 12-week Home Program for free.  But on the website, I just get invited to upgrade to a paid membership.  Is there really a free program?  I've been following your YouTube for years

Scott_Herman  Edit  Delete  Close

@dcbergeron really appreciate all your support over the years man!

Scott_Herman  Edit  Delete  Close

@dcbergeron hey Danny! You get free access for the first week, but then yes you will need to be a platinum member, but that gives you access to ALL of the programs for just $10 per month! Not just the home program!


IP server cannot be found is what I get when I click on videos now. Please don't tell me these programs have been deleted? 

Scott_Herman  Edit  Delete  Close

@jplash hey Jeff! Don't worry they definitely haven't been deleted! It was an SSL issue. Let me know if you're still having trouble accessing them!


Het Scott,

I’ve been following this workout for 2 weeks now (I’m back after 2 years of not working out…. What a shame haha)

I’m kinda (what most people call it) skinny fat. So I think building muscle workouts fits me better than fat loss like this one.

The program selector is not working properly atm..

Do you have some 12 week programs for building muscle? Or what do you suggest?


kind regards,


Scott_Herman  Edit  Delete  Close

@smikebake oh I see what you mean! The 12 week home program is really the only program where I go through the entire routines with you - but I have other full routines where I do the entire routine as well on YouTube! Hope you are training hard!

Smikebake  Edit  Delete  Close

@scott_herman Thanks for the response! I’ve tried it multiple times on phone and pc. Just with the last step when I entered my e-mail, it looks like I can’t click the “find my program” button.

I know were to find all the programs, Thanks for the link tough.
I ment if you have some “follow allong videos” for the building muscle (just like the 12 week home program fat burning)

anyway, I think I will finish the 12 week home program and after that I will get back to a local gym subscription.

thanks for the motivation!

Scott_Herman  Edit  Delete  Close

@smikebake hey Mike! Glad to hear you are back into working out man! That's weird that the program selector isn't working - are you trying to access it through a computer or the app?

Either way, here is all of the muscle gain programs you can choose from! https://muscularstrength.com/Full-Workout-Programs/Muscle_Gain


Hey Scott it’s me Nathan, I’ve started your program and do I increase the weight on this after 4 weeks, plus am i supposed to feel anything after a workout or its normal? And then after the workout I go for a 15 min HIIT on the treadmill for 3 days then for the next 3 I go for run 30 min if that’s ok?

Nain1  Edit  Delete  Close

@scott_herman swweet thanks, I am now down to 217 pounds but my fat percentage is going up is it because my fasting idea is making it worse? and I am slowly doing the calorie deficit now my calorie intake is 2571 but I am hoping it works and I’ve eating a lot of protein well mostly having whey to help and minimal veggies and fruits.

Scott_Herman  Edit  Delete  Close

@nain1 hey Nathan! Glad to see you here on the site man! Just replied to your other @forum thread - yes, try to increase the weight wherever you can! Even if it is 1lb heavier! If you mean you feel some soreness, that's DOMS. Totally normal! That's great that you are adding in some cardio as well, yeah!


I started the 12 Week Home Program today (i'm not sure if all comments here are only about that) but the calendar won't download properly;I tried to download it to a Word document and it's giving me loads of pages full of mixed up letters and symbols and I'm not sure if I should be doing all 3 workouts on the same day, although, even using 5kg dumbbells for most exercises was challenging (especially for cardio) when recently I've been using 15 and 20kg dumbbells for the same or similar exercises with a bench... I now see Scott has already answered the issues I was confused about in old comments below. Thanks Scott.

Scott_Herman  Edit  Delete  Close

@craigm my pleasure Craig! Let me know if you have any more issues with accessing the downloads!

CraigM  Edit  Delete  Close

@scott_herman Thanks Scott, when I first tried to download it on a Windows 10 computer I seen options but now it's just going straight to Wordpad; it's likely an issue with my laptop, so I'll log in on another laptop with Windows 11 

Scott_Herman  Edit  Delete  Close

@craigm hey Craig! The download should appear as a PDF.. are you downloading it on your phone or computer? If it gives you an option for how to open it, try to open it as a PDF! And yeah as you will have seen in old comments, each of these routines are for separate days. You could do one of the UPPER BODY and ABS workouts or one of the LOWER BODY and ABS workouts in the same day though!


Hello Scott. I cannot access the meal planner. I enter all the correct login info but it says it does not recognize it. I will just start your program for now 

I'm 51 almost 52 I was in shape until I got damn lazy at 35, you wouldn't have even if recognized me if you knew me then and now. Haha! But I've been working out for 3 months now again using resistance bands, kettlebells, and dumbbells. But I want to get lean and muscular again! I've lost 15-20 lbs in these last months. Stopping the high sugar intake and much of the fat dissolved, but now the stubborn fat is left and I must destroy it! Ha!

Thanks for this affordable program. I really appreciate it!


Scott_Herman  Edit  Delete  Close

@guido_von_list hey Jake! Try logging out of the app completely and then logging back in. That should fix it! Congrats on the weight loss so far man! Back on track after falling off the wagon haha! Time to torch that stubborn fat!


hey scott im trying to download the workout calendar for this but it just keeps redownloading it, do you have like a pdf copy or a different version of this download?

Scott_Herman  Edit  Delete  Close

@shadowconspirator hey Patrick! The calendar download, once you click on it, you should be able to save that download, rather than coming back and downloading it every day. Let me know if you're able to save it next time you try!

Hey Scott, normally wouldn’t type here but I was wondering if there was any way I could get a program for free without having to become platinum. I am only 18, and currently don’t have a job. Just curious, I am 22.2% bodyfat but I am still only 140lbs at 5’8. I’m assuming this is because I’m low on muscle but I don’t know.
Scott_Herman  Edit  Delete  Close

@whosjeb hey Michael, sorry man but I have to keep the programs as a paid service. I put a lot of hard work and time and effort into making them, not to mention it wouldn't be fair to others who pay the $10 per month to access the programs as well as the @mealplan app. I do have forums where you can post for free and I do my best to respond to those when I can! Plus there are all my YouTube videos which are free too!


Yo Scott I am currently on month 2 and I was wondering if I should be mixing in cardio as well with this program? I am currently on a calorie deficit rn but if I start burning more calories through the cardio should I start eating more or just eat the same? Or should I just stick with this program rn and nothing else ?

LoganMontgomery  Edit  Delete  Close

@scott_herman thanks for clearing that up Scott has helped a lot, I've been doing this program for sometime now and seeing some great results, not long hopefully till I have reached my goal 

Scott_Herman  Edit  Delete  Close

@loganmontgomery hey again Logan, sorry only just seeing this comment now man! But I would put moderate activity if you're doing this program. Remember you're still training quite a few days per week and they are intense sessions where you will be burning a lot of calories. So I would put moderate for your activity level!

LoganMontgomery  Edit  Delete  Close

@scott_herman thanks for the info Scot, as I've been a bit confused as to how many calories I should be eating. Also, on the BMR calculator I'm sure I am putting in the right details for most of it, but for the activity level I have been not sure what to put in, as I do the workouts in this program at the times I am meant to, but apart from that I don't do any other exercise. So should I put in little to no exercise as that's what I do bar this program, or should I include the exercise I do in this program and put another option (if that makes sense lol) 


Hi Scott, 

I've completed the 12 week home program and I'm a little lost what program to do next. I'm 5'9/5'10, 193lbs and my body fat is 17.4%. Ideally I want to gradually get down to 10% before I go into a bulk but a little unsure what program would be best to keep with the calorie deficit as I've lost a little muscle but way leaner than I used to be. 

Thanks for all your help man, your workouts are killing me. My fitness overall has improved so much! 

Scott_Herman  Edit  Delete  Close

@heeluke93 my pleasure man! And that sounds good, you'll definitely be able to do most of the program with what  you have! And any machine stuff that you can't do, you can just post on the relevant routine and I can give you some alternatives based on your equipment!

HEELuke93  Edit  Delete  Close

@scott_herman Thank you for the response, Scott! 

PPL it is for me then! I don't have access to a gym due to unsociable working hours but I do have a home-made type of gym with the barbells, hex-bar, dumbbells, bench and rack, etc so I can easily fit most of the exercises in with my current equipment. I'll do the PPL on a deficit and then maybe continue on a surplus, then move on to the 5 day bodybuilding split like you suggested. Thank you so much my man, you have forever made my workouts so much harder and better! 

Scott_Herman  Edit  Delete  Close

@heeluke93 hey Luke! Glad to hear you've made some improvements with the home program man! From here you could go onto the PPL program, if you have access to a gym. Just make sure you stay in a calorie deficit to keep the fat loss going, then you can either use PPL for a bulk too (increase your calories to a surplus) or you could then move onto the 5 Day Bodybuilding split!