Exercise Guide
This is a complete, detailed 12-week program designed to help you shred fat, maintain muscle mass, and achieve peak physical condition. The plan integrates a structured carb-cycling diet, a progressive cardio schedule, and a 4-day upper/lower muscle building split.
Workout Summary
- Main Goal: Lose Fat (Get Ripped)
- Workout Type: Upper/Lower Split
- Training Level: Beginner/Intermediate
- Program Duration: 12 weeks
- Days Per Week: 4 (Weight Training) + Cardio
- Time Per Workout: 30–45 minutes
- Equipment Required: Barbell, Dumbbells, Cables, Kettlebells
12-Week Goals & Expectations:
- Fat Loss: Lose at least 10 pounds of body fat.
- Muscle Mass: Maintain or gain lean muscle mass.
- Conditioning: Achieve peak cardiovascular fitness.
🍽️ The 12 Week Carb-Cycling Diet Plan
The diet utilizes a carb-cycling approach with three types of eating days to maintain metabolic activity and manage cravings. Structure these days to suit your schedule (e.g., High Carb on a difficult workout day or a social occasion).
3 Types of Eating Days per Week:
- High Carb Days: 1 day/week (Highest calories, ideal for refeed or special events).
- Moderate Carb Days: 3 days/week (Maintenance calories, balances energy and fat loss).
- Low Carb Days: 3 days/week (Lowest calories, maximizes fat burning).
Macronutrient Rule: Protein intake is fixed (high), fat is moderate (20-30% of total calories), and **Carbohydrates fill the remaining calories**.
12 Week Eating Plan for Men (Base Calories)
Protein Goal: Minimum 180g/day (200-220g for larger/more muscular individuals).
| Week | Low Carb Days (3 days) | Moderate Carb Days (3 days) | High Carb Day (1 day) |
|---|---|---|---|
| 1–4 | Start at 2300, dropping to 2000 cal/day | 2400 calories/day | 2700 calories/day |
| 5–8 | Start at 2300, dropping to 2000 cal/day | 2300 calories/day | 2700 calories/day |
| 9–12 | Start at 2300, dropping to 2000 cal/day | 2200 calories/day | 2700 calories/day |
12 Week Eating Plan for Women (Base Calories)
Protein Goal: Minimum 100g/day (120g for more muscular individuals).
| Week | Low Carb Days (3 days) | Moderate Carb Days (3 days) | High Carb Day (1 day) |
|---|---|---|---|
| 1–4 | Start at 1500, dropping to 1200 cal/day | 1600 calories/day | 1900 calories/day |
| 5–8 | Start at 1500, dropping to 1200 cal/day | 1500 calories/day | 1900 calories/day |
| 9–12 | Start at 1500, dropping to 1200 cal/day | 1400 calories/day | 1900 calories/day |
Calorie Adjustment: Men 40+ subtract 300 daily calories; Men 20-25 add 300. Women 40+ subtract 200; Women 20-25 add 200. Up to 10% of daily calories can come from “dirty” foods as a convenience option.
🏃 The 12 Week Progressive Cardio Plan
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This plan starts slow to build conditioning gradually. **Consistency is key.** Use any cardio machine (treadmill, elliptical, rower) or activity that elevates your heart rate.
| Week | Number of Sessions | Total Time (Minutes) | Protocol |
|---|---|---|---|
| 1–3 | 3 sessions/week | Starts at 5 min, up to 12 min | Rest at least 1 day between sessions. |
| 4–6 | 3 sessions/week | Starts at 12 min, up to 20 min | Focus on steady, moderate intensity. |
| 7–12 | 4 sessions/week | Starts at 20 min, up to 45 min | Use a 2 days on, 1–2 days off pattern. |
🏋️ The 12 Week Gym Workout Split (Upper/Lower)
You will train 4 days a week using an Upper/Lower body split. The focus is on **progressive overload**—add weight when you can comfortably hit the suggested rep range. Use the same weight for all sets of a given exercise for convenience.
Weekly Schedule:
| Day | Focus | Day | Focus |
|---|---|---|---|
| Day 1 | Upper A | Day 4 | Upper B |
| Day 2 | Lower A | Day 5 | Lower B |
| Day 3 | Off | Day 6 & 7 | Off / Cardio |
Workout Day 1: Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 8–10 |
| One Arm Dumbbell Row | 3 | 10–12 |
| Seated Barbell Press (Shoulders) | 3 | 8–10 |
| Pull Ups (or Lat Pull Down) | 3 | 10 |
| Skullcrushers (Triceps) | 3 | 10–12 |
| Dumbbell Curl (Biceps) | 3 | 10–12 |
Workout Day 2: Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8–10 |
| Leg Curl (Hamstrings) | 3 | 12–15 |
| Leg Extension (Quads) | 3 | 12–15 |
| Leg Press Calf Raise | 3 | 15–20 |
| Plank (Core) | 3 | 60 sec |
| Twisting Hanging Knee Raise (Obliques) | 3 | 20 |
Workout Day 4: Upper B
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 10 |
| Barbell Row | 3 | 8–10 |
| Dumbbell Lateral Raise (Shoulders) | 3 | 12–15 |
| Lat Pull Down | 3 | 10–12 |
| Cable Tricep Extensions | 3 | 10–12 |
| EZ Bar Preacher Curl (Biceps) | 3 | 10–12 |
Workout Day 5: Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 15–20 |
| Stiff Leg Deadlift (Hamstrings) | 3 | 8–10 |
| Walking Dumbbell Lunge (per leg) | 3 | 10 |
| Seated Calf Raise | 3 | 15–20 |
| Cable Crunch (Core) | 3 | 20 |
| Russian Twist (Obliques) | 3 | 20 |
Final Tip: This plan is a commitment. Trust the process—the combination of carb cycling, progressive training, and increasing cardio will dramatically transform your physique in 12 weeks.
