Program Overview:

This workout plan is designed to help you build lean muscle and burn fat over a 12-week period. It focuses on compound exercises and progressive overload to maximize results. The program is structured around three weight lifting days and two cardio-only days per week, each targeting different muscle groups and energy systems. Active rest days require light activities such as walking, hiking, stretching, yard work, or anything that restricts you from prolonged sitting.

Must have access to a conventional gym setup that includes barbells, dumbells, adjustable bench, and cable machine.

Duration: 12 Weeks

Frequency: 3 Weight Training Days & 2 Cardio Days per Week

Goal: Build lean muscle & burn fat

Day 1: Push + Conditioning

Day 2: Cardio

Day 3: Pull + Core

Day 4: Cardio

Day 5: Legs + Metabolic Finisher

Weekly Split:

Here's a sample weekly schedule. Feel free to adjust the days to fit your lifestyle, but ensure you have at least one rest day between workouts:

Monday: Push + Conditioning

Tuesday: Cardio

Wednesday: Pull + Core

Thursday: Cardio

Friday: Legs + Metabolic Finisher

Saturday: Active Rest

Sunday: Active Rest