FAT LOSS

12 Week Home Program

Get Ready To Shred Fat & Lean Out From Home!

MONTH 1

MONTH 2

MONTH 3

video

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!

WANT ACCESS TO THE ENTIRE PROGRAM?  JOIN NOW FOR 7 DAYS FREE!  USE CODE: MS7

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Comments

WhosJeb
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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!

LoganMontgomery
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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) 

HEELuke93
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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!

diadevito80
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I’m really liking this 12 week at home program. I’m trying to access the lower body and abs and it’s telling me I need to be platinum which I am. Can you help?
Scott_Herman  Edit  Delete  Close

@diadevito80 thanks Dan, I thought that might be it! Will work on getting that fixed through the app, got an update for it coming soon!

fadelsafieddine
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Hey Scott, I am starting this program, and I am in my first month. I am wondering if I add more rounds in each workout, would burn more fats? 

Also, I am doing these workouts at the gym, and my goal for the next 3months is to loose fat. Do you recommend going to another program as I already have access to much more equipments than dumbells at gym to achieve my targeted results? Or is the above 3-month program best to burn fats regardless? I Would like to hear your thoughts. 

Thanks. 

Scott_Herman  Edit  Delete  Close

@fadelsafieddine hey Fadel, if you do more rounds then you'll burn more calories, so assuming you don't increase your calories to make up for that then yes, that could help towards fat loss. But if it puts you in too much of a deficit, you'd be at risk of losing muscle too. As long as you're in a 250 - 500 calorie deficit you'll lose a good amount of fat. You can definitely do more rounds if you are finding the routines too 'easy' though!



If you have access to a gym and are planning to train there then you could definitely move onto another program like PPL! That's good for fat loss too with the HIIT circuits involved!

Wess77
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Hey Scott, how are you doing? now that gyms are opening in my country. I was thinking about cutting some fat (As Im getting a little fat lol, 18%). But the two weight loss programs are from home or with bodyweight.

The muscle gain programs don't work to lose weight, with the correct diet?

Scott_Herman  Edit  Delete  Close

@wess77 hey Daniel! That's awesome that your gyms are opening again man, so glad to hear that! You can still use the muscle gain workouts to cut some fat, you would just need to do them in a deficit. The thing is that if you do them in a deficit, you won't really get muscle gain from them (unless you're a newbie). The PPL program is the best for dropping some fat when choosing from the muscle gain programs! https://muscularstrength.com/program/push-pull-legs

jakelb1996
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Scott, Was interested in getting results ASAP, in the calendar you reccomend 1 workout a day, would I get faster results by doing 2 workouts a day, one AM and one PM or no? Thank you
Scott_Herman  Edit  Delete  Close

@jakelb1996 that's cool man! Yeah this program will be great to shred down some body fat! If you're experienced with training you could definitely jump to MONTH 2! And yeah add some more rounds to make it a bit more challenging. Let me know how it goes and what program you move to next man!

jakelb1996  Edit  Delete  Close
@scott_herman Ok thank you that helps a lot! I used to do p90x and stopped a year ago after I got married, went to start again and it's just such a pain with it being CDs, saw an ad about you and jumped on it!! So I have muscle just want to shave the bfp down a few percentage points! I'm thinking I'll just add more sets and switch to month 2 or 3 sooner if it gets too easy and then go onto one of your more strenuous programs if need be!! Thank you sir!
Scott_Herman  Edit  Delete  Close

@jakelb1996 hey Jake! You can potentially do two workouts in one day. But if you do upper in the morning and lower in the evening, you'll really want the next day to rest from both of those workouts and would only do ABS the next day and maybe some cardio.



What's your main goal with this program and how advanced are you with your training? You could always do more rounds of each routine, or if you're more advanced and you're goal is muscle building, you might be better with one of my other programs!

Marcusbjor
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Hello Scott! I just finished the Meta Burn 90 program. I liked it very much and I am happy with the results. Now I am looking for something to move on with and I would like to focus on building more muscle. Can you recommend anything that I can do at home with just dumbells and a pull up bar?
Scott_Herman  Edit  Delete  Close

@marcusbjor Well, this program is a great home program that can utilize dumbbells.  I would suggest if you just completed metaburn 90 that you double up on these workouts!  so complete the workout, rest 2 - 5 minutes and then hit it again!

KREO
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How do you add program's to the program tab, cause my progress isn't saved yet.

Scott_Herman  Edit  Delete  Close

@kreo hey man!  so that TAB is if an athlete submits a program to me and I post it on the site in the programs section.  Hope that makes sense!

Akshdeep
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I am not able to download the calendar. Can anyone help me?
KREO  Edit  Delete  Close
@akshdeep numbers by Google can open It too, you can choose to save them on the 'Google drive'
Scott_Herman  Edit  Delete  Close

@akshdeep do you have excel? what web browser are you trying to use to open the calendar?