CalfZilla's 12 week program

Program Overview & Purpose 

This Program is designed to transform an advanced bodybuilder’s physique during a calorie deficit. The goal is not just to lose weight, but to maximize muscle retention, strip away body fat, and peak conditioning for a hard, full, and stage-ready look. Primary Objectives:- Muscle Retention: Heavy compound lifts maintain strength and mass while dieting.- Fat Loss & Conditioning: Strategic cardio and training volume maximize calorie burn and fat loss.- Symmetry & Aesthetics: Balanced split ensures full-body coverage with extra focus on shoulders, arms, and back for stage presence.- Metabolic Support: Carb timing and refeeds keep metabolism active and prevent plateaus.- Stage Hardness: Posing practice and conditioning sharpen detail and presentation. This program is built for bodybuilders cutting down to reveal muscle definition, vascularity, and symmetry while maintaining size and fullness.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Reps are to be taken to near failure or failure.

Add in whatever core work you want before/after.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Battle Ropes

Push (Chest/Shoulders/Triceps)

Deadlift (Barbell)

Pull-Up (Bodyweight)

Barbell Row

T-Bar Row

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Treadmill

Pull (Back/Rear delts/ Biceps)

Squat (Barbell)

Hack Squat

Walking Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Seated Calf Raise

Legs Quads/Hams/Glutes/Calves

Seated Shoulder Press (Dumbbell)

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Arnold Press

Shoulders/Arms (Detail Day)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Cable Low Row

Pullover (Dumbbell)

Pec Deck (Machine)

Back/Chest (Density & Width)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Good Morning

Hamstring Curl

Calf Raise (Bodyweight)

Stair Climber

Legs Glutes/Hams+Conditioning

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