12 Week Home Program
Get Ready To Shred Fat & Lean Out From Home!
MONTH 1
MONTH 2
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MONTH 3
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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
Hi Scott - Discovered you yesterday on youtube but i have seen your many videos before. I am coming back to fitness after almost an year after a shoulder injury(i thought so but finally MRI diagnosed it as tendonitis) prior to that i hit a six pack program and prior to that i was a cross fitter.I signed up for trial yesterday and plan to continue. Since i am starting back i thoughr i would start with Fat burn...I had a quick question so if i were to do this program fro couple of weeks i need to to upper and lower body each day correct? Kindly let me know when you get a chance. Thank you Scott!
@mukeshmenon hey Mukesh! Glad that you're getting back on track with your fitness journey my friend! What is your main goal now that you're back training? That will dictate what program is best for you. If you want to lean out, then you could do the home program or PPL program. If muscle gain is your main goal, then you could go with the 5 Day bodybuilding split program. Each of the programs has a calendar attached to them so you can see exactly how the program works and which routines to follow on each day of the week!
I've been following you for years Scott and recently I signed up to your premium package.
Problem is the website has strange script errors. For example " Warning undefined variable error on line 414 etc. I try to look at the meal planner and I get an invalid user name and password and then I am asked to contact a staff member to receive an invite? And not only that the APP seems to not exist anymore. Google Play has no record of that app in existence. I feel like I have been ripped off. I hope you either fix the issue or just refund my money. I'll still support you but I don't like wasting my money on a promise that can't be kept.
@babybear hey Shane! Sorry only just seeing this message now. Are you still having these issues with the meal planner? It should be working fine. The app on the other hand we do have some issues with, got some updates to make to get it functioning properly again. Let me know about the meal planner and if you can post a screen shot of where you're getting that 414 warning that will be super helpful! Thanks man!
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
@dcbergeron really appreciate all your support over the years man!
@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?
@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?
Thanks!
kind regards,
Mike
@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!
@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!
@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?
@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.
@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.
@craigm my pleasure Craig! Let me know if you have any more issues with accessing the downloads!
@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
@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!
-Jake
@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?
@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!
@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!