Program
12-Week Fat Loss Program
Welcome to the 12-Week Fat Destroyer Program! In just 3 months, you'll be well on your way to losing 10 pounds of fat, while maintaining or even gaining lean muscle mass.💪
But let's be real, it's not going to be easy. You'll need to give it your all, and the following plan will require hard work, discipline, and dedication. But we promise you, the results will be worth it.
Here's what you can expect from this program:
🔥Fat loss: lose at least 10 pounds of fat
💪Muscle mass: maintain or gain lean muscle mass 🏋️️Conditioning: be in the best shape of your life
🔥Fat loss: lose at least 10 pounds of fat
💪Muscle mass: maintain or gain lean muscle mass 🏋️️Conditioning: be in the best shape of your life
To achieve these goals, i have created a 12-week diet and exercise plan that will guide you every step of the way. You'll be told exactly what to eat, how much cardio to do, and how to weight train. No more guessing or stressing!
Upper A
Incline Bench Press
3 sets - 8-10 reps
One Arm Bent-over Row
6 sets - 8-12 reps
Standing Military Press
3 sets - 8-10 reps
Bar Lateral Pulldown
3 sets - 10 reps
Barbell Lying Triceps Extension Skull Crusher
2 sets - 10-12 reps
Barbell Curl
2 sets - 10-12 reps
Lower A
Full Squat
3 sets - 8-10 reps
Lever Seated Leg Curl
3 sets - 12-15 reps
Lever Leg Extension
3 sets - 12-15 reps
Lever Standing Calf Raise
3 sets - 15-20 reps
Front Plank
2 sets
Hanging Oblique Knee Raise
2 sets
Upper B
Dumbbell Bench Press
3 sets - 8-12 reps
Bent Over Row
3 sets - 8-10 reps
Lateral Raise
3 sets - 12-15 reps
Pull-up
3 sets
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Triceps Pushdown
2 sets - 10-12 reps
Close Grip Preacher Curl
2 sets - 10-12 reps
Lower B
Sled 45┬░ Leg Press
3 sets - 15-20 reps
Romanian Deadlift
3 sets - 8-12 reps
Dumbbell Walking Lunges
3 sets - 10 reps
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Lever Seated Calf Raise
3 sets - 15-20 reps
Cable Kneeling Crunch
2 sets - 20 reps
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Russian Twist
2 sets - 20 reps
Workouts in program
Upper A
6 Exercises
Lower A
6 Exercises
Upper B
6 Exercises
Lower B
6 Exercises