Weight Loss Programs

12-Week Weight Loss Program for Beginners

This program is designed to help beginners rebuild their health, lose weight, and develop sustainable habits through a combination of cardio, weight training, and nutrition goals. The plan is structured to gradually increase intensity over 12 weeks to ensure safety and long-term success.

Week 1-4: Foundation Phase

Goals:

  • Build consistency.
  • Improve cardiovascular endurance.
  • Learn basic weight training movements.
  • Establish healthy eating habits.

Cardio (3-4 days/week):

  • Day 1: 20-30 minutes brisk walking or light cycling.
  • Day 2: 30 minutes alternating 2-minute jog and 2-minute walk.
  • Day 3: 20-30 minutes of swimming or elliptical.
  • Optional Day 4: 30-minute hike or outdoor activity.

Weight Training (2-3 days/week):

Full-Body Circuit:

  • Squats: 3 sets of 12 reps
  • Push-ups (knee push-ups if needed): 3 sets of 10-12 reps
  • Dumbbell Rows: 3 sets of 12 reps each side
  • Glute Bridges: 3 sets of 12 reps
  • Plank: 3 x 20-30 seconds

Nutrition Goals:

  • Focus on whole foods (vegetables, fruits, lean proteins, whole grains).
  • Drink at least 8 glasses of water daily.
  • Reduce processed foods and added sugars.
  • Track meals to become aware of portion sizes.

Week 5-8: Progression Phase

Goals:

  • Increase cardio endurance and strength.
  • Incorporate more challenging weight training exercises.
  • Fine-tune nutrition habits.

Cardio (4-5 days/week):

  • Day 1: 30-40 minutes steady-state cardio (running, cycling, swimming).
  • Day 2: HIIT (High-Intensity Interval Training) – 20 minutes:
    • 30 seconds sprint, 90 seconds walk (repeat 8-10 times).
  • Day 3: Active recovery – 20-minute walk or yoga.
  • Day 4: 40-minute moderate-intensity cardio.
  • Optional Day 5: Fun activity (dancing, sports, etc.).

Weight Training (3 days/week):

Upper/Lower Body Split:

  • Upper Body Day:
    • Dumbbell Bench Press: 3 sets of 10-12 reps
    • Shoulder Press: 3 sets of 10-12 reps
    • Bent-Over Rows: 3 sets of 12 reps
    • Bicep Curls: 3 sets of 12 reps
    • Tricep Dips: 3 sets of 10-12 reps
  • Lower Body Day:
    • Squats: 3 sets of 12 reps
    • Lunges: 3 sets of 10 reps each leg
    • Deadlifts: 3 sets of 12 reps
    • Calf Raises: 3 sets of 15 reps
    • Plank: 3 x 30 seconds

Nutrition Goals:

  • Aim for a calorie deficit if weight loss is the goal (consult a nutritionist for specifics).
  • Increase protein intake to support muscle growth.
  • Continue reducing processed foods.
  • Limit alcohol and sugary drinks.

Week 9-12: Transformation Phase

Goals:

  • Maximize fat loss.
  • Build strength and endurance.
  • Solidify long-term healthy habits.

Cardio (5-6 days/week):

  • Day 1: 45-60 minutes steady-state cardio.
  • Day 2: HIIT – 25 minutes:
    • 40 seconds sprint, 80 seconds walk (repeat 10-12 times).
  • Day 3: Active recovery – light stretching or yoga.
  • Day 4: 30-40 minutes of hill running or cycling.
  • Day 5: 60-minute low-intensity walk/hike.
  • Optional Day 6: Fun cardio activity.

Weight Training (3-4 days/week):

Push/Pull/Legs Split:

  • Push Day:
    • Bench Press: 3 sets of 8-10 reps
    • Overhead Shoulder Press: 3 sets of 10 reps
    • Push-Ups: 3 sets of 12 reps
    • Tricep Extensions: 3 sets of 12 reps
  • Pull Day:
    • Pull-Ups or Assisted Pull-Ups: 3 sets of 8-10 reps
    • Dumbbell Rows: 3 sets of 12 reps each side
    • Bicep Curls: 3 sets of 12 reps
    • Plank Rows: 3 sets of 12 reps
  • Leg Day:
    • Squats: 4 sets of 10 reps
    • Deadlifts: 4 sets of 10 reps
    • Lunges: 3 sets of 12 reps each leg
    • Calf Raises: 4 sets of 15 reps

Nutrition Goals:

  • Focus on balanced meals with protein, healthy fats, and complex carbs.
  • Meal prep to stay on track.
  • Prioritize nutrient-dense foods.
  • Practice mindful eating to avoid overeating.

General Tips:

  1. Rest Days: Ensure you take at least one full rest day per week to allow your body to recover.
  2. Stretching: Incorporate dynamic stretching before workouts and static stretching after.
  3. Sleep: Aim for 7-9 hours of quality sleep each night to support recovery.
  4. Accountability: Track your progress through a journal, app, or fitness tracker.

Progress Checkpoints:

  • Week 4: Assess endurance and strength progress.
  • Week 8: Adjust nutrition and workout intensity if needed.
  • Week 12: Celebrate your transformation and set new goals!

This phase is designed for individuals with a solid fitness foundation who want to push their limits. It includes advanced exercises, progressive overload principles, and more challenging cardio sessions to optimize fat loss and muscle definition.

Week 13-16: Strength & Endurance Phase

Goals:

  • Build muscle strength and endurance.
  • Increase workout intensity.
  • Optimize recovery practices.

Cardio (4-5 days/week):

  • Day 1: 45 minutes steady-state cardio (running, cycling).
  • Day 2: HIIT – 30 minutes:
    • 30 seconds sprint, 60 seconds walk (repeat 12-15 times).
  • Day 3: Active recovery – yoga or stretching.
  • Day 4: 45 minutes hill running or incline treadmill.
  • Optional Day 5: Fun outdoor activity.

Weight Training (4 days/week):

Upper/Lower Strength Split:

  • Upper Body Day 1:
    • Barbell Bench Press: 4 sets of 6-8 reps
    • Weighted Pull-Ups: 4 sets of 8 reps
    • Overhead Press: 3 sets of 10 reps
    • Barbell Rows: 4 sets of 8 reps
    • Plank with Shoulder Taps: 3 sets of 12 reps each side
  • Lower Body Day 1:
    • Back Squats: 4 sets of 8 reps
    • Romanian Deadlifts: 4 sets of 8 reps
    • Bulgarian Split Squats: 3 sets of 10 reps each leg
    • Calf Raises: 4 sets of 20 reps
    • Hanging Leg Raises: 3 sets of 15 reps

Nutrition Goals:

  • Increase protein intake to aid muscle recovery.
  • Incorporate nutrient-dense carbs to fuel workouts.
  • Stay hydrated.

Week 17-20: Hypertrophy Phase

Goals:

  • Focus on muscle growth.
  • Increase workout volume.

Weight Training (5 days/week):

Push/Pull/Legs/Upper/Lower Split:

  • Push Day:
    • Incline Dumbbell Press: 4 sets of 10 reps
    • Overhead Shoulder Press: 4 sets of 12 reps
    • Tricep Dips: 4 sets of 10-12 reps
    • Lateral Raises: 3 sets of 15 reps
  • Pull Day:
    • Deadlifts: 4 sets of 6 reps
    • Barbell Rows: 4 sets of 10 reps
    • Bicep Curls: 3 sets of 12 reps
    • Face Pulls: 3 sets of 15 reps
  • Leg Day:
    • Front Squats: 4 sets of 8 reps
    • Lunges: 3 sets of 12 reps each leg
    • Hamstring Curls: 3 sets of 12 reps
    • Goblet Squats: 3 sets of 15 reps

Nutrition Goals:

  • Focus on nutrient timing (e.g., protein and carbs post-workout).
  • Ensure a balanced diet with a variety of foods.
  • Limit processed foods.

Week 21-24: Peak Performance Phase

Goals:

  • Maximize strength gains.
  • Maintain lean muscle mass.
  • Enhance endurance.

Cardio (5-6 days/week):

  • Day 1: 60 minutes steady-state cardio.
  • Day 2: HIIT – 35 minutes:
    • 40 seconds sprint, 80 seconds walk (repeat 12-15 times).
  • Day 3: Active recovery.
  • Day 4: Hill intervals – 10 rounds of 90-second hill sprints.
  • Day 5: Long hike or bike ride.
  • Optional Day 6: Fun cardio activity.

 

This 12-week weight loss program is designed for advanced lifters, combining high-intensity interval training (HIIT), push-pull supersets, cardio, and multi-joint movements to maximize calorie burn, strength, and endurance. The program is split into three phases to ensure continued progression.

Program Structure:

  • Duration: 12 Weeks
  • Frequency: 5 Days/Week
  • Focus: Strength training, HIIT, and cardio
  • Supersets: Push-pull format
  • Progression: Increase intensity every 4 weeks

Phase 1: Weeks 1-4 (Foundation and Fat Loss Acceleration)

Day 1: Upper Body Strength + HIIT Finisher

Superset 1:

  • Bench Press – 4 sets of 8-10 reps
  • Barbell Rows – 4 sets of 8-10 reps

Superset 2:

  • Overhead Press – 4 sets of 10-12 reps
  • Pull-Ups (Assisted if needed) – 4 sets of max reps

Superset 3:

  • Dips – 4 sets of 10-12 reps
  • Dumbbell Curls – 4 sets of 12 reps

HIIT Finisher:

  • 20 seconds sprint, 40 seconds rest (x10 rounds)

Day 2: Lower Body Strength + Cardio

Superset 1:

  • Squats – 4 sets of 8-10 reps
  • Romanian Deadlifts – 4 sets of 10 reps

Superset 2:

  • Lunges – 4 sets of 12 reps per leg
  • Calf Raises – 4 sets of 20 reps

Cardio:

  • 30-minute steady-state run at moderate pace

Day 3: HIIT + Core

HIIT Circuit: (Repeat 4 rounds)

  • Jump Squats – 40 seconds
  • Push-Ups – 40 seconds
  • Burpees – 40 seconds
  • Plank – 40 seconds
  • Rest – 1 minute

Core:

  • Hanging Leg Raises – 4 sets of 15 reps
  • Russian Twists (with weight) – 4 sets of 20 reps

Day 4: Push-Pull Strength + Cardio

Superset 1:

  • Incline Dumbbell Press – 4 sets of 10 reps
  • Lat Pulldowns – 4 sets of 10 reps

Superset 2:

  • Arnold Press – 4 sets of 12 reps
  • Seated Rows – 4 sets of 12 reps

Cardio:

  • 25-minute HIIT bike session (30 seconds fast, 90 seconds easy)

Day 5: Full-Body Strength + HIIT

Superset 1:

  • Deadlifts – 4 sets of 6-8 reps
  • Pull-Ups – 4 sets of max reps

Superset 2:

  • Front Squats – 4 sets of 8-10 reps
  • Bench Press – 4 sets of 8 reps

HIIT Finisher:

  • Kettlebell Swings – 20 seconds on, 40 seconds off (x10 rounds)

Phase 2: Weeks 5-8 (Progressive Overload & Increased Intensity)

  • Increase weight by 5-10% across all lifts
  • Reduce rest time between sets by 10-15 seconds
  • Add an additional cardio session (optional)

Focus on maintaining proper form as intensity increases. Include more explosive movements such as box jumps, clean-and-press, and snatch variations.

Phase 3: Weeks 9-12 (Peak Fat Burning & Performance)

  • Incorporate more HIIT and cardio-focused days
  • Use drop sets for the final set of each superset
  • Cardio intensity should peak: Include sprints, hill runs, or stair climbing

Sample Week:

  • Day 1: Upper Body Strength + Cardio (longer duration)
  • Day 2: Lower Body Strength + HIIT Finisher
  • Day 3: Cardio & Core (longer HIIT sessions)
  • Day 4: Full-Body Push-Pull + HIIT
  • Day 5: Active Recovery (Light cardio, stretching, or yoga)

Nutrition Tips:

  • Protein: 1.2-1.6g per kg of body weight
  • Carbohydrates: Prioritize complex carbs around workouts
  • Fats: Healthy fats for hormonal balance
  • Hydration: Drink at least 3 liters of water daily
  • Calorie Deficit: Aim for a 10-20% calorie deficit depending on your goals

Recovery:

  • Ensure at least 7-9 hours of sleep per night
  • Incorporate stretching and foam rolling
  • Consider a deload week after Phase 2 if needed

This plan provides a balance of strength, cardio, and fat loss techniques to help advanced lifters achieve their weight loss goals efficiently. Push yourself through each phase, progressively increasing intensity while maintaining recovery to avoid burnout.

 

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