12 WEEK - Strength & Fat Loss

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

Squat 3 8-10 50-55%

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

Movement Sets Reps %1RM

Bench 4 8-10 60-65%
DAY 2

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

Movement Sets Reps %1RM

Squat 4 8-10 60-65%
DAY 3

Stiff Legged DL 3 10 40-45%

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

Movement Sets Reps %1RM

DB Incline 4 8-12 -
DAY 4

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

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

Squat 3 8-10 50-55%

Superset x3 - - -
Stiff Legged DL 3 10-15 -
Cable Row 3 10-15 -
Face Pull 3 20-25 -
 Movement Sets Reps %1RM
Bench 4 6-8 65-70%

DAY 2
Superset x4 - - -
Face Pulls 4 30 -
Lateral Raise 4 10-15 -
Tricep Pushdown 4 10-15 -
Bicep Curl 4 10-15 -

Movement Sets Reps %1RM

Squat 4 6-8 60-65%
DAY 3

Stiff Legged DL 4 10 45-50%

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

Movement Sets Reps %1RM

DB Incline 5 8-12 -
DAY 4

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

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

Squat 4 8-10 50-55%

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

Movement Sets Reps %1RM

Bench 5 4-6 70-75%
DAY 2

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

Movement Sets Reps %1RM

Squat 5 5-8 65-70%
DAY 3

Stiff Legged DL 5 10 50%

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

Movement Sets Reps %1RM

DB Incline 4 6-8 -
DAY 4
OHP 5 5 70%
Tricep Extension 5 10-15 -
Bicep Curl 5 10-15 -

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

Squat 4 8-10 50-55%

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

Movement Sets Reps %1RM

Bench 6 4-6 75-80%
DAY 2

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

Movement Sets Reps %1RM

Squat 5 4-6 70-75%
DAY 3

Stiff Legged DL 4 10 50%

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

Movement Sets Reps %1RM

DB Incline 5 6-8 -
DAY 4

OHP 3 5 72.5%
Tricep Extension 5 10-15 -
Bicep Curl 5 10-15 -

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

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

Tricep Extension 5 10-15 -

Bicep Curl 5 10-15 -

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

Lunges (Each Leg) 3 10 -

Superset x4 - - -
Stiff Legged Deadlift 4 8-12 -
Cable Row 4 8-12 -
Face Pull 4 20-25 -
 Movement Sets Reps %1RM
Bench 4 6-8 65-70%
Superset x5 - - -
DAY 2 Face Pulls 5 30 -
Lateral Raise 5 10-15 -
Tricep Pushdown 5 10-15 -
Bicep Curl 5 10-15 -
Push Ups 5 - -

Movement Sets Reps %1RM

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

Barbell Row 3 6-10 -

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

Movement Sets Reps %1RM

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

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

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

Lunges (Each Leg) 4 10 -

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

Movement Sets Reps %1RM

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

Face Pulls 5 30 -
Lateral Raise 5 10-15 -
Tricep Pushdown 5 10-15 -
Bicep Curl 5 10-15 -
Push Ups 5 - -
 Movement Sets Reps %1RM
Squat 5 5 65-70%
Stiff Legged DL 5 10 50.0%
DAY 3 Barbell Row 3 6-10 -
Lat Pulldown 3 10-15 -
DB Rows 3 10-15 -

Movement Sets Reps %1RM

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

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

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

Lunges (Each Leg) 4 10 -

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

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

Barbell Row 4 6-10 -

Lat Pulldown 4 10-15 -
DB Rows 4 10-15 -
 Movement Sets Reps %1RM
DB Incline 5 6-8 -
OHP 4 5 75%
DAY 4 Dips 3 10-15 -
Tricep Extension 4 10-15 -
Bicep Curl 4 10-15 -

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

Lunges (Each Leg) 3 10 -

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

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

Tricep Extension 5 10-15 -

Bicep Curl 5 10-15 -
WEEK 10
Movement Sets Reps %1RM
Deadlifts 5 8-10 62.5-67.5%
Squat 4 6-8 57.5-62.5%
DAY 1

Lunges (Each Leg) 3 10 -

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

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

Barbell Row 3 6-10 -

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

Movement Sets Reps %1RM

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

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

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

Lunges (Each Leg) 4 10 -

Superset x4 - - -
Stiff Legged Deadlift 4 8-12 -
DAY 1
Cable Row 4 8-12 -
Face Pull 4 20-25 -

Movement Sets Reps %1RM

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

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

Movement Sets Reps %1RM

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

Barbell Row 3 6-10 -

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

Movement Sets Reps %1RM

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

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

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

Lunges (Each Leg) 4 10 -

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

Movement Sets Reps %1RM

Bench 6 4-6 77.5-82.5%
Superset x5 - - -
DAY 2

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

Movement Sets Reps %1RM

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

Barbell Row 4 6-10 -

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

Movement Sets Reps %1RM

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

Dips 3 10-15 -
Tricep Extension 4 10-15 -
Bicep Curl 4 10-15 -
Fat Loss

RPE Journal Notes

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-
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8
8
8

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
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8
8
8
8

RPE Journal Notes

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-
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8

RPE Journal Notes

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-
-
8
8
8
RPE Journal Notes
- 15-20 Minutes Low Intensity Cardio
-
8
8
8
8

RPE Journal Notes

-
-
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8

RPE Journal Notes

-
-
-
8
8
8

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
8
8
8
8

RPE Journal Notes

-
-
8
 8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8

RPE Journal Notes

-
-
-
8
8
8

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
8
8
8
8

RPE Journal Notes

-
-
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8
RPE Journal Notes
- 5-8 Rounds HIIT Cardio
-
8
-
8
8
8

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
8
-
8
8
8

RPE Journal Notes

-
-
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
-
8
8
8
RPE Journal Notes
- 15-20 Minutes Low Intensity Cardio
-
8
8
8
8
8

RPE Journal Notes

-
-
8
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8
8

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
-
8
9
9

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
9
9
9
9
9
RPE Journal Notes
-
-
8
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8
8

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
-
8
9
9

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
9
9
9
9
9

RPE Journal Notes

-
-
8
8
8
RPE Journal Notes
8 15-20 Minutes Low Intensity Cardio
-
8
8
8

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
-
8
9
9

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
8
8
8
8
9

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
8
8
RPE Journal Notes
- 5-8 Rounds HIIT Cardio
-
8
-
8
8
8

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
8
8
8
8
9

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
-
8
8

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
-
8
 9
9

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
8
9
9
9
9

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
-
8
8

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
-
8
9
9

RPE Journal Notes

- 15-20 Minutes Low Intensity Cardio
-
9
9
9
 9
9

RPE Journal Notes

- 5-8 Rounds HIIT Cardio
-
8
8
8

RPE Journal Notes

8 15-20 Minutes Low Intensity Cardio
-
-
8
8