12 Week Transformation Challenge

The challenge has ended but a new one will be coming very soon!
Get a Jumpstart on your training Check out our full programs HERE.
Check out these amazing transformations
Community Feed


Been a long road but seeing results keeps me going! The summer shred program is great


@scott_herman Anyway, this made me wonder... You know how you said back a few years ago you gained fat around the waist, well I wonder if going lower on fats (as apposed to reducing carbs) could help with that. Helmut strebl, the leanest man on earth limits his dietary fats to achieve 3% body fat. Have you experimented with less fat? As an ectomorph, I find it hard to believe that carbs can make an athelete fat lol


@scott_herman ok I just learned that helmut has 150-200 grams of carbs per day. My bad.


@amin_c Posting it here is OK. For me, I know that my body responds best to lowering carbs in order to keep my body fat levels under control. But everyone is different. You have to learn your own body. But it sounds like this guy Helmut goes relatively low on carbs too!

It can be about trial and error a lot of the time. If you need some help for your own @mealplan you can always post in the @forums remember!


I did not were to post this so I just decided to post it on this forum. But here is my progress for almost a year .I wonder if I hate more food I would of been bigger πŸ˜€πŸ˜€πŸ˜€


Very nice work


@al_berube keep up the gains bro


Love the progress in people.


Any bodyweight program? For gaining weight


Right here bro! Just make sure you sign up as PLATINUM to access the entire routine! http://muscularstrength.com/12-Week-Home-Program


I have started the 12week push/pull routine. On my second day. Pretty stoked to get back into heavy lifting routines again. It's been too long. Check out my profile. I'll keep you all updated on my gains week-over-week. 


Sounds great my bro!!  I will be checking for sure!


Hello Scott,

Past monday I tried the obliques workout. I only did 3, to tired to continue. I've some problems on hanging, shoulders pain and not enough strength to hang for a long time. So I changed the hanging excercise with the incline bench (head back down) and a weight on my chest.

This week I'll finish the 12 week summer shred challenge and will start the download week. It went pretty well, only that I've get some problems with my back & hips and had to skip Quads & deadlifts. Past 2 weeks I'm building up this excercises again. The Barbell Step Up I don't dear to do because I'm not so stable and afraid I end on the ground with the barbell on my neckπŸ˜“


well it sounds like you are doing great and I am happy to see you are making changes!!  Also.. dont post on this page.. it is not being used right now.. not sure how you got here.. lol.. post on this page! http://muscularstrength.com/Push-Pull-Legs


I want to do this challenge but the routine is gone... can someone send me the monthly routines ? 


Hi Scott,

I've been training for a couple of years but only home workouts, so I have a little bit of muscles with acceptable body fat %.

Problem is that I am quite weak, so I need to increase my strength substantially.

Could you recommend a plan for me that is good for strength and also having a good hypertrophy side?

Also, do you think I should be in a high caloric surplus (500 above maintenance) in order to get strong? Because I don't want to gain unnecessary body fat?



Well if that is the case maybe you should start with my home program as it will bring you to an intensity you need to be at to start doing my gym programs.  Here is the direct link! http://muscularstrength.com/12-Week-Home-Program


hello guys. been trying my best at home i dont have time to go to gym to far from home + doing mad hours at work. just wanted to share 


you are looking great man!!!  Have you tried any of my home dumbbell circuits? http://muscularstrength.com/12-Week-Home-Program


No. But I will look in to it. Need to change my routine a bit. 😊