Welcome to Muscle Pump’s exclusive 12-week program, your ticket to achieving that ripped physique you’ve always dreamed of. Unlike the usual fitness hype, our plan is not just talk – it’s a comprehensive guide that kicks off gradually but accelerates your progress consistently.
Program Overview:
- Main Goal: Lose Fat
- Workout Type: Full Body
- Training Level: Beginner
- Program Duration: 12 weeks
- Days Per Week: 4
- Time Per Workout: 30-45 minutes
- Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Kettlebells
- Target Gender: Male & Female
- Recommended Supps: Fat Burner, Whey Protein, BCAA Intra-Workout, Fish Oil (EFAs), Creatine Monohydrate
Your 12-Week Journey
Embark on this transformative journey designed to help you shed fat, maintain muscle mass, and achieve the best shape of your life. The plan provides a roadmap for your diet and training, offering detailed insights on what to eat, how much cardio to do, and effective weight training techniques.
Weeks 1-12 Goals:
- Fat Loss: Shed at least 10 pounds of fat.
- Muscle Mass: Maintain or gain lean muscle mass.
- Conditioning: Achieve an impressive level of fitness and overall well-being.
The 12-Week Diet Plan:
Structured with three different types of eating days each week:
- High Carb Days (1 day per week)
- Moderate Carb Days (3 days per week)
- Low Carb Days (3 days per week)
Calorie adjustments are recommended based on age and gender, ensuring a tailored approach to meet your specific needs.
12-Week Eating Plan:
- Weeks 1-4 for Men
- Weeks 5-8 for Men
- Weeks 9-12 for Men
- Weeks 1-4 for Women
- Weeks 5-8 for Women
- Weeks 9-12 for Women
Protein intake, fat intake, and allowances for “dirty foods” are carefully outlined, offering flexibility within a structured framework.
The 12-Week Cardio Plan:
Choose your preferred cardio activity (treadmill, elliptical, swimming) and follow a gradual progression over 12 weeks. Adapted for beginners, the plan incorporates rest days and gradually increases the intensity.
12-Week Gym Workout Split:
Utilize an upper/lower workout split, adjusting weights as you progress. With four workout days and strategically planned exercises, this split ensures a balanced approach to muscle building.
Upper Ab and Lower Ab Workout Details:
Each exercise is meticulously outlined with recommended sets and reps, providing a holistic approach to sculpting your physique.
Embark on this journey, trust the plan, and watch your conditioning skyrocket over the next 12 weeks. Your transformation awaits!
