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12 WEEK FAT DESTROYER.
by Bryan Alas
16 athletes joined
Program Description
Burn fat and build muscle.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 15, 2024 12:34
Last Edited
Jun 16, 2024 04:55
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8