12-Week Weight Loss Workout Program
Key Points:
- Duration
Training split
Training techniques
Focus areas
Diet
Weekly Training Split:
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6 & 7
Day 1: Full Body & Abs (Supersets)
- Warm-up
Workout:
- Superset 1
- Superset 2
- Superset 3
- Ab Circuit
- Cool down
Day 2: Upper Body (Drop Sets & Rest-Pause)
- Warm-up
Workout:
- Drop Set 1
- Drop Set 2
- Rest-Pause Set
- Rest-Pause Set
Day 3: Cardio & Abs (HIIT + Core Focus)
- Warm-up
HIIT Workout:
- 20 seconds on / 10 seconds off
Core Circuit (3 rounds):
- Cool down
Day 4: Lower Body (Forced Reps & Supersets)
- Warm-up
Workout:
- Superset 1
- Superset 2
- Superset 3
Day 5: Full Body Circuit (Forced Contractions & Cardio)
- Warm-up
Workout:
- Circuit 1
- Circuit 2
- Cool down
Nutrition Plan
Caloric Intake:
Macronutrient Breakdown
- Protein
- Carbs
- Fats
Meal Plan Example:
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Post-Workout:
Hydration:
Advanced Training Techniques:
Supersets:
Forced Reps:
Drop Sets:
Forced Contractions:
Rest-Pause Sets: