If you are looking for a diet and workout plan for fat loss, below you will find 12 12-week workout plans and an intense diet for fat loss. Regarding the diet plan, it will be better to ask advice to your dietitian. Personal diet programs are more beneficial than basic ones.
12-Week Training Program to Burn Fat
With below 12-week fat loss workout, you can burn max fat and have a fit body. You can consider as a 12-week fit body challenge. First week, work with low weight and rest between the exercises as much as you want. On the other hand, you must use all your power and complete the sets while doing the exercise to get maximum results. For maximum fat burning, you can do cardio 20-30 minutes after training or 60 minutes for non-training days. Take your body measurements weekly and see the results to motivate yourself.
Monday: Chest, Biceps, Abs
| Exercise | Set | Reps |
|---|---|---|
| 1. Incline Bench Press | 2 | 8 |
| 2. Dumbbell Bench Press | 2 | 8 |
| 3a. Incline Dumbbell Fly | 2 | 12 |
| 3b. Cable Crossover | 2 | 12 |
| 4. EZ Bar Preacher Curl | 1 | 8 |
| 5. Standing Barbell Curl | 1 | 8 |
| 6a. Standing High Pulley Cable Curl | 2 | 8 |
| 6b. Standing Alternating Dumbbell Curl | 2 | 8 |
| 7. Reverse Barbell Curl | 1 | 12 |
| 8a. Barbell Reverse Wrist Curl | 1 | 14 |
| 8b. Barbell Wrist Curl | 1 | 14 |
| 9. Cable Crunch | 2 | 18 |
| 10a. Hanging Leg Raise | 1 | Max |
| 10b. Seated Bench Knee Ups | 1 | Max |
Tuesday: Squad, Hamstring ve Calf
| Exercise | Set | Reps |
|---|---|---|
| 1. Barbell Back Squad | 2 | 8 |
| 2. 45 Degree Leg Press | 2 | 8 |
| 3a. Leg Extension | 2 | 12 |
| 3b. Walking Barbell Lunge | 2 | 12 |
| 4. Lying Leg Curl | 2 | 8 |
| 5a. Adduction Machine | 2 | 18 |
| 5b. Stiff Leg Deadlift | 2 | 12 |
| 6. Standing Barbell Calf Raise | 1 | 8 |
| 7a. Seated Calf Raise | 2 | 8 |
| 7b. Calf Press | 2 | 10 |
Thursday: Wing, Lower Back, Abs
| Exercise | Set | Reps |
|---|---|---|
| 1. Seated Cable Row | 2 | 8 |
| 2. Z-Bar Reverse Grip Bent Over Row | 2 | 8 |
| 3a. Dumbbell Pullover | 2 | 12 |
| 3b. Bent Over Row | 2 | 8 |
| 4. Weighted Hyperextension | 1 | 15 |
| 5a. Deadlift | 1 | 8 |
| 5b. Bodyweight Hyperextensions | 1 | Max |
| 6. Weighted Ab Crunch | 1 | 18 |
| 7a. Lying Leg Curl Raise | 2 | Max |
| 7b. Oblique Crunch | 2 | 18 |
Friday: Shoulder, trapeze, Calf
| Exercise | Set | Reps |
|---|---|---|
| 1. Cable Face Pulls | 2 | 12 |
| 2. Dumbell Lateral Raises | 2 | 12 |
| 3a. Seated Dumbbell Press | 2 | 8 |
| 3b. Barbell Front Raise | 2 | 8 |
| 4. Barbell Shrug | 2 | 12 |
| 5a. Barbell Upright Row | 2 | 8 |
| 5b. Seated Dumbbell Shrug | 2 | 8 |
| 6. Straight Bar Tricep Extension | 1 | 12 |
| 7. Skullcrusher | 2 | 8 |
| 8a. Seated One Arm Dumbbell Extrension | 2 | 8 |
| 8b. Close Grip Bench Press | 2 | 8 |
| 9. Seated Calf Raise | 2 | 12 |
| 10a. 45 Degree Calf Press | 1 | 8 |
| 10b. Standing Barbell Calf Raise | 1 | 8 |
Michael B. Jordan’s Meal Plan (Creed Nutrition Plan)
You can follow Michael B. Jordan’s diet plan to burn fat in 12 weeks.
1st Meal
- 6 egg whites
- 1 whole egg
- Oats, rice, or similar food to get 45 g of carbohydrates.
2nd Meal
- Protein powder
- Oats, rice, or similar food to get 35 g of carbohydrates.
3rd Meal
- chicken, ground turkey or similar meat to get 8 oz of lean protein
- Oats, rice, or similar food to get 65 g carbohydrates.
4th Meal
- chicken, ground turkey or similar meat to get 8 oz of lean protein
- Oats, rice, or similar food to get 35 g of carbohydrates.
5th Meal
- Protein powder
- Oats, rice, or similar food to get 35 g of carbohydrates.
6th Meal
- chicken, ground turkey or similar meat to get 8 oz of lean protein
- olive oil, coconut oil, macadamia nut oil: 1 teaspoon oil
