Now-a-days, it is hard to lose stubborn body fat. First of all this 12 week workout program for fat loss is designed to help you shred fat and get in shape.

However, this might sound like hype, but it’s not. While, the following plan is not easy. So, it starts slowly, but builds rapidly.

Even more, every detail of your diet and training for the next 12 weeks will be laid out for you. So, you will be told exactly what to eat, how much cardio to do, and how to weight train.

Therefore, the goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months.

You want to not only look better, but have the fitness level and strength to match your new body.

Above all, this 12 week workout program for fat loss will help you shred stubborn fat and get in shape.

12 Week Workout Program for Fat Loss

Also, over the next 12 weeks your goals and expectations are:

  • Fat Loss – To lose at least 10 pounds of fat.
  • Muscle Mass – To maintain, or even gain lean muscle mass.
  • Conditioning – To be in amazing shape; perhaps the best shape in years.

The 12 Week Diet Plan

However, each week will consist of 3 different types of eating days.

  • High Carb Days – 1 day per week
  • Moderate Carb Days – 3 days per week
  • Low Carb Days – 3 days per week

Furthermore, you may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. So, that way you can attend family functions, or eat out with friends, and indulge a little more than normal.

Ever more, protein intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day.

Likewise, if you eat a little more protein the drop your daily fat intake to make up for the calories.

Similarly, fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. Therefore, this option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

Diet is a key for achieving great physique.

Also Check Diet Plan for Lean Body

12 Week Gym Split Workout

However, you will be using an upper/lower workout during the next 12 weeks.

Furthermore, when a weight becomes manageable using the given set and rep schemes, add weight to the bar. Also, for sake of convenience, use the same weight for each of the sets for a given exercise.

  • Day 1 – Upper A
  • Day 2 – Lower A
  • Day 3 – Off
  • Day 4 – Upper B
  • Day 5 – Lower B
  • Day 6 – Off
  • Day 7 – Off
Upper A
Exercise Sets Reps
Incline Bench Press 3 8-10
One Arm Dumbbell Row 3 10-12
Seated Barbell Press 3 8-10
Pull Ups 3 10
Skullcrushers 3 10-12
Dumbbell Curl 3 10-12
Lower A
Exercise Sets Reps
Squats 3 8-10
Leg Curl 3 12-15
Leg Extension 3 12-15
Leg Press Calf Raise 3 15-20
Plank 3 60 sec
Twisting Hanging Knee Raise 3 20
Upper B
Exercise Sets Reps
Dumbbell Bench Press 3 10
Barbell Row 3 8-10
Dumbbell Lateral Raise 3 12-15
Lat Pull Down 3 10-12
Cable Tricep Extensions 3 10-12
EZ Bar Preacher Curl 3 10-12
Lower B
Exercise Sets Reps
Leg Press 3 15-20
Stiff Leg Deadlift 3 8-10
Walking Dumbbell Lunge 3 10
Seated Calf Raise 3 15-20
Cable Crunch 3 20
Russian Twist 3 20