12 WEEK - Strength & Fat

Loss
WEEK 1
Movement Sets Reps %1RM RPE
Deadlifts 4 8-10 55-60% -
DAY 1

Squat 3 8-10 50-55% -

Superset x3 - - - -
Stiff Legged DL 3 10-15 - 8
Cable Row 3 10-15 - 8
Face Pull 3 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 8-10 60-65% -
DAY 2

Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 4 8-10 60-65% -
DAY 3

Stiff Legged DL 3 10 40-45% -

DB Rows 4 10-15 - 8
Lat Pulldown 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 8-12 - 8
DAY 4

OHP 3 5 70% -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 2
Movement Sets Reps %1RM RPE
Deadlifts 4 6-8 60-65% -
DAY 1

Squat 3 8-10 50-55% -

Superset x3 - - - -
Stiff Legged DL 3 10-15 - 8
Cable Row 3 10-15 - 8
DAY
Face Pull 3 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 6-8 65-70% -
DAY 2 Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 4 6-8 60-65% -
DAY 3

Stiff Legged DL 4 10 45-50% -

DB Rows 4 10-15 - 8
Lat Pulldown 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
DAY 4

OHP 4 5 70% -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 3
Movement Sets Reps %1RM RPE
Deadlifts 5 5 65-70% -
DAY 1

Squat 4 8-10 50-55% -

Superset x4 - - - -
Stiff Legged DL 4 10-15 - 8
Cable Row 4 10-15 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 5 4-6 70-75% -
DAY 2

Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 5 5-8 65-70% -
DAY 3

Stiff Legged DL 5 10 50% -

DAY 3
DB Rows 5 8-12 - 8
Lat Pulldown 5 8-12 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 6-8 - 8
DAY 4

OHP 5 5 70% -
Tricep Extension 5 10-15 - 8
Bicep Curl 5 10-15 - 8

WEEK 4
Movement Sets Reps %1RM RPE
Deadlifts 5 4-6 70-75% -
DAY 1

Squat 4 8-10 50-55% -

Superset x4 - - - -
Stiff Legged DL 4 10-15 - 8
Cable Row 4 10-15 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 6 4-6 75-80% -
DAY 2

Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 5 4-6 70-75% -
DAY 3

Stiff Legged DL 4 10 50% -

DB Rows 4 6-10 - 8
Lat Pulldown 4 6-10 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 6-8 - 8
DAY 4

OHP 3 5 72.5% -
Tricep Extension 5 10-15 - 8
Bicep Curl 5 10-15 - 8
WEEK 5
Movement Sets Reps %1RM RPE
Deadlifts 4 10-12 55-60% -
DAY 1 Squat 3 6-8 55-60% -
Lunges (Each Leg) 3 10 - 8
Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 5 8-10 60-65% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - -
Tricep Pushdown 5 10-15 - 8
Bicep Curl 5 10-15 - 8
Push Ups 5 - - 8

Movement Sets Reps %1RM RPE

Squat 4 10-12 60-65% -
Stiff Legged DL 4 10 40-45% -
DAY 3

DB Rows 5 10-15 - 8
Lat Pulldown 5 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 4 5 73% -
DAY 4

Tricep Extension 5 10-15 - 8

Bicep Curl 5 10-15 - 8

WEEK 6
Movement Sets Reps %1RM RPE
Deadlifts 4 8-10 60-65% -
Squat 4 6-8 55-60% -
DAY 1

Lunges (Each Leg) 3 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
DAY
Cable Row 4 8-12 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 6-8 65-70% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - 8
Tricep Pushdown 5 10-15 - 8
Bicep Curl 5 10-15 - 8
Push Ups 5 - - 8

Movement Sets Reps %1RM RPE

Squat 4 6-8 60-65% -
Stiff Legged DL 4 10 45-50% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 5 5 72.5% -
DAY 4

Dips 3 10-15 - 8
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 7
Movement Sets Reps %1RM RPE
Deadlifts 5 5-8 65-70% -
Squat 5 6-8 55-60% -
DAY 1

Lunges (Each Leg) 4 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 4 4-6 70-75% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 9
Lateral Raise 5 10-15 - 9
DAY 2
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 5 65-70% -
Stiff Legged DL 5 10 50.0% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 6-8 - 8
OHP 3 5 75.0% -
DAY 4

Dips 3 10-15 - 8
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 8
Movement Sets Reps %1RM RPE
Deadlifts 5 4-6 70-75% -
Squat 4 8-10 55-60% -
DAY 1

Lunges (Each Leg) 4 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 6 4-6 75-80% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 9
Lateral Raise 5 10-15 - 9
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 4-6 70-75% -
Stiff Legged DL 4 10 50% -
DAY 3

Barbell Row 4 6-10 - 8

Lat Pulldown 4 10-15 - 8
DAY 3
DB Rows 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 6-8 - 8
OHP 4 5 75% -
DAY 4

Dips 3 10-15 - 8
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 9
Movement Sets Reps %1RM RPE
Deadlifts 4 10-12 57.5-62.5% -
Squat 4 6-8 57.5-62.5% -
DAY 1

Lunges (Each Leg) 3 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 5 8-10 62.5-67.5% -
Superset x3 - - - -
DAY 2

Face Pulls 3 30 - 8
Lateral Raise 3 10-15 - 8
Tricep Pushdown 3 10-15 - 8
Bicep Curl 3 10-15 - 8
Push Ups 3 - - 9

Movement Sets Reps %1RM RPE

Squat 5 10-12 62.5-67.5% -
Stiff Legged DL 4 10 42.5-47.5% -
DAY 3

DB Rows 5 10-15 - 8
Lat Pulldown 5 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 4 5 75% -
DAY 4

Tricep Extension 5 10-15 - 8

DAY 4
Bicep Curl 5 10-15 - 8

WEEK 10
Movement Sets Reps %1RM RPE
Deadlifts 5 8-10 62.5-67.5% -
Squat 4 6-8 57.5-62.5% -
DAY 1

Lunges (Each Leg) 3 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 6-8 67.5-72.5% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - 8
Tricep Pushdown 5 10-15 - 8
Bicep Curl 5 10-15 - 8
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 4 6-8 62.5-67.5% -
Stiff Legged DL 4 10 42.5-47.5% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 5 5 75% -
DAY 4

Dips 3 10-15 - -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 11
Movement Sets Reps %1RM RPE
AY 1
 Deadlifts 5 5-8 67.5-72.5% -
Squat 5 6-8 57.5-62.5% -

DAY 1
Lunges (Each Leg) 4 10 - 8
Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 5 4-6 72.5-77.5% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - 9
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 5-8 67.5-72.5% -
Stiff Legged DL 5 10 52.5% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 6-8 - 8
OHP 3 5 78% -
DAY 4

Dips 3 10-15 - -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 12
Movement Sets Reps %1RM RPE
Deadlifts 5 4-6 72.5-77.5% -
Squat 4 8-10 57.5-62.5% -
DAY 1

Lunges (Each Leg) 4 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9
 Movement Sets Reps %1RM RPE
Bench 6 4-6 77.5-82.5% -
Superset x5 - - - -

DAY 2
Face Pulls 5 30 - 9
Lateral Raise 5 10-15 - 9
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 4-6 72.5-77.5% -
Stiff Legged DL 4 10 52.5% -
DAY 3

Barbell Row 4 6-10 - 8

Lat Pulldown 4 10-15 - 8
DB Rows 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 6-8 - 8
OHP 4 5 77.5% -
DAY 4

Dips 3 10-15 - -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8
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