12 WEEK - Strength & Fat
Loss
WEEK 1
DAY 1
Movement
Deadlifts
Squat
Superset x3
Stiff Legged DL
Cable Row
Face Pull
DAY 2
Movement
Bench
Superset x4
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
DAY 3
Movement
Squat
Stiff Legged DL
DB Rows
Lat Pulldown
DAY 4
Movement
DB Incline
OHP
Tricep Extension
Bicep Curl
WEEK 2
DAY 1
Movement
Deadlifts
Squat
Superset x3
Stiff Legged DL
Cable Row
Sets
4
3
3
3
3
Reps
8-10
8-10
10-15
10-15
20-25
%1RM
55-60%
50-55%
-
RPE
8
8
8
Sets
4
4
4
4
4
Reps
8-10
30
10-15
10-15
10-15
%1RM
60-65%
-
RPE
8
8
8
8
Sets
4
3
4
4
Reps
8-10
10
10-15
10-15
%1RM
60-65%
40-45%
-
RPE
8
8
Sets
4
3
4
4
Reps
8-12
5
10-15
10-15
%1RM
70%
-
RPE
8
8
8
Sets
4
3
3
3
Reps
6-8
8-10
10-15
10-15
%1RM
60-65%
50-55%
-
RPE
8
8
DAY
Face Pull
3
20-25
-
8
Sets
4
4
4
4
4
Reps
6-8
30
10-15
10-15
10-15
%1RM
65-70%
-
RPE
8
8
8
8
Sets
4
4
4
4
Reps
6-8
10
10-15
10-15
%1RM
60-65%
45-50%
-
RPE
8
8
Sets
5
4
4
4
Reps
8-12
5
10-15
10-15
%1RM
70%
-
RPE
8
8
8
Movement
Deadlifts
Squat
Superset x4
Stiff Legged DL
Cable Row
Face Pull
Sets
5
4
4
4
4
Reps
5
8-10
10-15
10-15
20-25
%1RM
65-70%
50-55%
-
RPE
8
8
8
Movement
Sets
5
4
4
4
4
Reps
4-6
30
10-15
10-15
10-15
%1RM
70-75%
-
RPE
8
8
8
8
Sets
5
5
Reps
5-8
10
%1RM
65-70%
50%
RPE
-
DAY 2
Movement
Bench
Superset x4
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
DAY 3
Movement
Squat
Stiff Legged DL
DB Rows
Lat Pulldown
DAY 4
Movement
DB Incline
OHP
Tricep Extension
Bicep Curl
DAY 2
DAY 1
WEEK 3
Bench
Superset x4
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
DAY 3
Movement
Squat
Stiff Legged DL
DAY 3
DB Rows
Lat Pulldown
DAY 4
Movement
DB Incline
OHP
Tricep Extension
Bicep Curl
WEEK 4
DAY 1
Movement
Deadlifts
Squat
Superset x4
Stiff Legged DL
Cable Row
Face Pull
DAY 2
Movement
Bench
Superset x4
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
DAY 3
Movement
Squat
Stiff Legged DL
DB Rows
Lat Pulldown
DAY 4
Movement
DB Incline
OHP
Tricep Extension
Bicep Curl
5
5
8-12
8-12
-
8
8
Sets
4
5
5
5
Reps
6-8
5
10-15
10-15
%1RM
70%
-
RPE
8
8
8
Sets
5
4
4
4
4
Reps
4-6
8-10
10-15
10-15
20-25
%1RM
70-75%
50-55%
-
RPE
8
8
8
Sets
6
4
4
4
4
Reps
4-6
30
10-15
10-15
10-15
%1RM
75-80%
-
RPE
8
8
8
8
Sets
5
4
4
4
Reps
4-6
10
6-10
6-10
%1RM
70-75%
50%
-
RPE
8
8
Sets
5
3
5
5
Reps
6-8
5
10-15
10-15
%1RM
72.5%
-
RPE
8
8
8
WEEK 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
Sets
4
3
3
4
4
4
Reps
10-12
6-8
10
8-12
8-12
20-25
%1RM
55-60%
55-60%
-
RPE
8
8
8
8
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
Sets
5
5
5
5
5
5
Reps
8-10
30
10-15
10-15
10-15
-
%1RM
60-65%
-
RPE
8
8
8
8
Movement
Squat
Stiff Legged DL
DB Rows
Lat Pulldown
Sets
4
4
5
5
Reps
10-12
10
10-15
10-15
%1RM
60-65%
40-45%
-
RPE
8
8
Movement
DB Incline
OHP
Tricep Extension
Bicep Curl
Sets
5
4
5
5
Reps
8-12
5
10-15
10-15
%1RM
73%
-
RPE
8
8
8
Sets
4
4
3
4
Reps
8-10
6-8
10
8-12
%1RM
60-65%
55-60%
-
RPE
8
8
DAY 1
WEEK 6
Movement
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
8-12
20-25
-
8
8
Sets
4
5
5
5
5
5
Reps
6-8
30
10-15
10-15
10-15
-
%1RM
65-70%
-
RPE
8
8
8
8
8
DAY 3
DAY
4
4
Squat
Stiff Legged DL
Barbell Row
Lat Pulldown
DB Rows
Sets
4
4
3
3
3
Reps
6-8
10
6-10
10-15
10-15
%1RM
60-65%
45-50%
-
RPE
8
8
8
DAY 4
Cable Row
Face Pull
Movement
DB Incline
OHP
Dips
Tricep Extension
Bicep Curl
Sets
5
5
3
4
4
Reps
8-12
5
10-15
10-15
10-15
%1RM
72.5%
-
RPE
8
8
8
8
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
Sets
5
5
4
4
4
4
Reps
5-8
6-8
10
8-12
8-12
20-25
%1RM
65-70%
55-60%
-
RPE
8
8
9
9
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Sets
4
5
5
Reps
4-6
30
10-15
%1RM
70-75%
-
RPE
9
9
DAY 2
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
Movement
WEEK 7
DAY 2
DAY 1
Movement
DAY 2
Tricep Pushdown
Bicep Curl
Push Ups
5
5
5
10-15
10-15
-
-
9
9
9
Sets
5
5
3
3
3
Reps
5
10
6-10
10-15
10-15
%1RM
65-70%
50.0%
-
RPE
8
8
8
Sets
4
3
3
4
4
Reps
6-8
5
10-15
10-15
10-15
%1RM
75.0%
-
RPE
8
8
8
8
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
Sets
5
4
4
4
4
4
Reps
4-6
8-10
10
8-12
8-12
20-25
%1RM
70-75%
55-60%
-
RPE
8
8
9
9
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
Sets
6
5
5
5
5
5
Reps
4-6
30
10-15
10-15
10-15
-
%1RM
75-80%
-
RPE
9
9
9
9
9
Movement
Sets
5
4
4
4
Reps
4-6
10
6-10
10-15
%1RM
70-75%
50%
-
RPE
8
8
DAY 3
Movement
Squat
Stiff Legged DL
Barbell Row
Lat Pulldown
DB Rows
DAY 4
Movement
DB Incline
OHP
Dips
Tricep Extension
Bicep Curl
WEEK 8
DAY 3
DAY 2
DAY 1
Movement
Squat
Stiff Legged DL
Barbell Row
Lat Pulldown
DAY 3
DB Rows
DAY 4
Movement
DB Incline
OHP
Dips
Tricep Extension
Bicep Curl
4
10-15
-
8
Sets
5
4
3
4
4
Reps
6-8
5
10-15
10-15
10-15
%1RM
75%
-
RPE
8
8
8
8
Movement
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
Sets
4
4
3
4
4
4
Reps
10-12
6-8
10
8-12
8-12
20-25
%1RM
57.5-62.5%
57.5-62.5%
-
RPE
8
8
9
9
Movement
Sets
5
3
3
3
3
3
Reps
8-10
30
10-15
10-15
10-15
-
%1RM
62.5-67.5%
-
RPE
8
8
8
8
9
Sets
5
4
5
5
Reps
10-12
10
10-15
10-15
%1RM
62.5-67.5%
42.5-47.5%
-
RPE
8
8
Sets
5
4
5
Reps
8-12
5
10-15
%1RM
75%
-
RPE
8
8
DAY 2
DAY 1
WEEK 9
Bench
Superset x3
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
DAY 3
Movement
Squat
Stiff Legged DL
DB Rows
Lat Pulldown
DAY 4
Movement
DB Incline
OHP
Tricep Extension
10-15
-
8
Sets
5
4
3
4
4
4
Reps
8-10
6-8
10
8-12
8-12
20-25
%1RM
62.5-67.5%
57.5-62.5%
-
RPE
8
8
8
8
Sets
4
5
5
5
5
5
Reps
6-8
30
10-15
10-15
10-15
-
%1RM
67.5-72.5%
-
RPE
8
8
8
8
9
DAY 3
DAY 4
5
Squat
Stiff Legged DL
Barbell Row
Lat Pulldown
DB Rows
Sets
4
4
3
3
3
Reps
6-8
10
6-10
10-15
10-15
%1RM
62.5-67.5%
42.5-47.5%
-
RPE
8
8
8
DAY 4
Bicep Curl
Movement
DB Incline
OHP
Dips
Tricep Extension
Bicep Curl
Sets
5
5
3
4
4
Reps
8-12
5
10-15
10-15
10-15
%1RM
75%
-
RPE
8
8
8
Sets
Reps
%1RM
RPE
WEEK 10
DAY 1
Movement
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
DAY 2
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
Movement
WEEK 11
AY 1
Movement
DAY 1
DAY 2
DAY 3
DAY 4
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
5
5
4
4
4
4
5-8
6-8
10
8-12
8-12
20-25
67.5-72.5%
57.5-62.5%
-
8
8
9
9
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
Sets
5
5
5
5
5
5
Reps
4-6
30
10-15
10-15
10-15
-
%1RM
72.5-77.5%
-
RPE
8
9
9
9
9
Movement
Squat
Stiff Legged DL
Barbell Row
Lat Pulldown
DB Rows
Sets
5
5
3
3
3
Reps
5-8
10
6-10
10-15
10-15
%1RM
67.5-72.5%
52.5%
-
RPE
8
8
8
Movement
Sets
4
3
3
4
4
Reps
6-8
5
10-15
10-15
10-15
%1RM
78%
-
RPE
8
8
8
Sets
5
4
4
4
4
4
Reps
4-6
8-10
10
8-12
8-12
20-25
%1RM
72.5-77.5%
57.5-62.5%
-
RPE
8
8
9
9
DB Incline
OHP
Dips
Tricep Extension
Bicep Curl
WEEK 12
DAY 1
Movement
Deadlifts
Squat
Lunges (Each Leg)
Superset x4
Stiff Legged Deadlift
Cable Row
Face Pull
DAY 2
DAY 3
DAY 4
Movement
Bench
Superset x5
Face Pulls
Lateral Raise
Tricep Pushdown
Bicep Curl
Push Ups
Sets
6
5
5
5
5
5
Reps
4-6
30
10-15
10-15
10-15
-
%1RM
77.5-82.5%
-
RPE
9
9
9
9
9
Movement
Squat
Stiff Legged DL
Barbell Row
Lat Pulldown
DB Rows
Sets
5
4
4
4
4
Reps
4-6
10
6-10
10-15
10-15
%1RM
72.5-77.5%
52.5%
-
RPE
8
8
8
Movement
Sets
5
4
3
4
4
Reps
6-8
5
10-15
10-15
10-15
%1RM
77.5%
-
RPE
8
8
8
DB Incline
OHP
Dips
Tricep Extension
Bicep Curl
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio
Journal
Notes
5-8 Rounds HIIT Cardio
Journal
Notes
15-20 Minutes Low Intensity Cardio