12-Week Fat Loss Program
A 12-week, four-day strength plan with a nutrition framework, built to keep muscle while you lose fat
You get: 32-page PDF
Features:
- 32-page PDF
- Upper/lower split, four days a week, for 12 weeks
- Three phases, each with its calorie deficit, and a deload week
- Six session pages with photos: sets, reps and rest for every exercise
- Technique notes for the nine lifts
- Twelve-week trackers: bodyweight, waist, steps and top sets
- A day of eating and 10 high-protein recipes
Fat loss comes from the calorie deficit; training decides whether what you lose is fat or muscle. So this is a strength plan, not a circuit: an upper/lower split four days a week across three four-week phases, with the deficit, deload and progression set out for each. It's a 32-page PDF in five parts. You set your own calorie and protein numbers (with a worked example), then follow six session pages with photos, sets, reps and rest, and technique notes for all nine lifts. Trackers cover all twelve weeks, and the nutrition part has a day of eating and 10 high-protein recipes. It ends with what to do when progress stalls and after week 12. It uses a barbell gym.
What's Inside
- Part 1: Start here
How this works • Three phases, twelve weeks • Set your numbers • ...
- Part 2: Training
How each session runs • Technique: the nine lifts • Phase 1: Establish, weeks 1–4 • ...
- Part 3: Tracking
All twelve weeks • Bodyweight, waist and steps • Top-set log
- Part 4: Nutrition
A day of eating • 10 high-protein recipes
- Part 5: When things change
When progress stalls • The deload week, and after week 12 • Health and safety
“Upper: Bench press 4×8 · Bent-over row 4×8 · Military press 3×10 · Barbell curl 3×12 · Triceps pushdown 3×12”
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