12 Week Performance, Muscle Gain, & Fat Loss

Author

Kyle Kinley

Length

12 Weeks

Typical Week

3 Custom, 15 Other, 2 X-Train, 2 Strength, 1 Swim

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate advanced weightloss strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

12 week training plan for improving performance, increasing muscle gain, and fast fat loss. Also includes workouts for improving or maintaining mobility and methods of increasing longevity.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:30
Training Load By Week
Average Weekly Training Hours: 07:30
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:20:00
Core Strength Foundation Training

You're going to need one of Dr. Eric Goodmans excellent books "Foundation" or "True to Form" to do this properly. You can get it in Kindle or Hard Copy at Amazon.

Go through each of the 10 Foundation exercises just 1 time (it will take you about 10-15 minutes) with a focus on perfect form.

Sample Day 1

0:05:00
Cold Shower or Bath

Complete the following 5-minute protocol in the shower, ideally in a fasted state (non-fed state): 10 seconds warm, 20 seconds cold for 10x through (or however many times you can bear, but goal is 10x)

Or 5 minute Cold water bath

Sample Day 1

0:04:00
Tabata

Warmup for 5-10 minutes,

Workout:

Complete: 8 × 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill, bike, rowing machine - you choose) separated by 10 seconds of rest after each 20 second effort. Go at your all-out, maximum intensity pace for every 20 seconds.

Sample Day 2

0:21:00
Efficient Body Weight Workout

Warm up for 5-10 minutes

Workout: Each exercise is to be performed for 30 seconds with 10 seconds of rest in between exercises. Technically, one round only takes about 7 minutes, but if time permits, you should attempt to do 2-3 rounds. Use good form on every exercise!
 Jumping jacks
 Wall sits
 Pushups
 Crunches
 Step-ups
 Squats
 Dips Planks
 Running in place with high knees
 Lunges
 Pushups with rotation
 Side planks

Sample Day 2

300m
Hypoxic Sets Shorts (optional, but try to include)

Warmup 500 meters.

Workout: Swim 12x25 meters as follows: NO breathing (or very minimal) for full 25. Recover 10 seconds, then repeat. Swim *smooth* (sprinting not necessary). See what changes that you make actually conserve energy.

Sample Day 2

0:05:00
Cold Shower or Bath

Complete the following 5-minute protocol in the shower, ideally in a fasted state (non-fed state): 10 seconds warm, 20 seconds cold for 10x through (or however many times you can bear, but goal is 10x)

Or 5 minute Cold water bath

Sample Day 2

0:30:00
Morning Fasted Fat Burning

20-30 minutes of light cardio in Zones 1 or 2*, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and don't eat anything afterwards.

* If you're not familiar with your Zones then this light cardio should be done at low enough intensity you could hold a conversation with somebody

12 Week Performance, Muscle Gain, & Fat Loss

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