Get stronger, leaner and fitter anywhere with our step-by-step 12-week program.
Find out more about how and why the workouts work below. Or, if you’re ready to dive in, use the navigation menu to the right to get started.
Find out more about how and why the workouts work below. Or, if you’re ready to dive in, use the navigation menu at the end of the page to get started.
Strength training is the most effective way of simultaneously losing fat, building muscle, and improving your overall wellbeing. Period.
Now, before we go any further:
Whether strength training makes you look ‘big and bulky’ or ‘lean and toned’ depends completely on your diet.
Either way, strength training will be at the core of most of your workouts for the next 12 weeks (plus a limited amount of cardio/conditioning).
‘Strength training’ simply involves training your body with some form of resistance (dumbbells, kettlebells, bodyweight exercises etc), and progressively increasing this resistance over time.
It’s this progression that forces your body to adapt.
And forcing your body to adapt is what gets results.
On each day (apart from rest days), you have three workouts to choose from: bodyweight, dumbbell, or full-gym. Each routine targets the same areas of your body.
The one you choose to do should be based on the equipment you have available.
However, the bodyweight routine should be your ‘last resort’. As much as I love bodyweight training, the reality is that gym and dumbbell routines usually give you a more ‘complete’ workout.
It’s almost impossible to train your back (unless you’re very advanced) with bodyweight alone. Your only options are pull-ups and inverted rows, but even these exercises require a horizontal bar.
So in order of priority, (assuming equipment isn’t an issue), you should choose:
1. Full-gym routines
2. Dumbbell routines
3. Bodyweight routines
All that said, the important thing to remember is that you should never let lack of equipment prevent you from doing a workout.
Striving to be ‘perfect’ is a fool’s errand.
While it’s true that no two people are the same, the reality is that most people can – and should – train very similarly.
The ‘core’ of their program should be made up of compound exercises, done for 4-12 reps using sufficient resistance, with time for adequate recovery between workouts.
And that’s exactly what our 12-week program is all about.
However, we also wanted to give people a way to work on their specific, individual goals.
If you’re a runner, you need to (you guessed it) run.
To cater for this, we added a ‘specialization day’ to each week of the program (always on day 6). This is an opportunity to optimize the program for your goal.
Generally, we recommend this day is used for cardio or conditioning (options for this are explained in the program).
However, if your goal is muscle gain you can repeat one of the three workouts from earlier in the week.
Below you’ll find the common terminology we’ll be referencing throughout our workouts.
A rep is a repetition. Reps tell you how many times to do a given exercise. The number of reps to complete for each exercise may be expressed as:
- 10 – This could be any number. It indicates the number of consecutive reps to complete of the corresponding exercise (example: 10 jump squats).
- 8-10 – Often we’ll give you a rep ‘range’ rather than a specific number. This gives you more flexibility with the weight you use.
- 10, 8, 6 – When you see a comma between numbers, it means that the number of reps you complete changes each set (example: you do 10 jump squats, then 8, and then 6).
- 5 (each side) – This only applies to single-limb exercises. A lunge is an example of a single-limb exercise (example: you do 5 lunges with your right leg, then 5 with your left before moving on to the next exercise.
Sets and Rest:
After performing the prescribed number of reps for a given exercise once, you have completed a set. The total number of sets to perform is shown in the column to the right of the reps column.
Supersets are a training scheme in which one set of one type of exercise, expressed as ‘1(a)’, alternates with another, titled ‘1(b)’. To perform one superset, you perform the prescribed reps of 1(a) followed by those in 1(b). Take, for example, the following setup:
1(a): Goblet Squat, 4 sets, 6-8 reps, 30 seconds rest
1(b): Pull-up, 4 sets, 6-8 reps, 30 seconds rest
Grab a kettlebell or dumbbell and perform between 6-8 goblet squats.
When you’re done, rest for approximately 30 seconds before doing 6-8 pull-ups. That’s one complete superset. After another 30 seconds, make your way back to the goblet squats to begin set 2.
As your fitness and recovery improves you can reduce the amount of rest between supersets until you are performing sets back-to-back.
Note: more than 2 exercises can be supersetted (you’ll often see this in bodyweight workouts).
It’s a common question and I get it often: “What weight should I use?”
Your starting point is going to be very different from someone else’s – based on your unique history, ability level, and limitations – so it’s impossible to recommend specific weights for specific movements to suit everyone.
The idea is to keep you moving and keep your heart rate elevated throughout the whole workout. So what do you need to do?
Find that sweet spot: the weight that allows you to complete the prescribed number of reps with a full range of motion and good form, while still being challenging.
Bottom line: safety is the most important consideration.
If you’re hurt, you can’t train. If you fail often, you’ll teach yourself to fail often. Instead, work on improving the quality of each rep within a give rep range.
Once you can perform the maximum prescribed number of reps (if the rep range is 8-10, it would be 10) with perfect form, you should increase the weight.
Before each workout, be sure to complete a dynamic warm-up to increase your joint mobility, warm up the muscles, spike the heart rate, and let the body know it’s go-time.
There are 3 warm-ups in the Member’s Area for you to choose from – beginner, intermediate and advanced. The level you choose should correspond with your experience and fitness level.
Each one takes 10 minutes or less so there’s no excuse for skipping it!
How do I use the printable PDFs/Planners?
Easy! Simply print it off and fill out the number of reps you managed in the ‘workout notes’ column.
How long do the workouts take?
The bodyweight workouts will usually be 20-30 minutes.
Dumbbell and gym routines are around 45 minutes.
I don’t have time to do one of the workouts. What should I do?
If you genuinely don’t have time for your workout, you have two options:
Do the workout anyway, and cut it short when you run of time. The most important exercises are always first, so as long as you do them you can stay on track.
Pick a shorter workout from the standalone workouts.
[Name of Exercise] is too difficult. What should I do?
If it’s a bodyweight exercise, simply do it for less reps (even if it’s just one rep with good form).
If it’s a loaded exercise, use a lighter weight. If that still doesn’t feel right, skip it and let us know about it in the forums so we can give you an alternative.