Weight Loss Beginner/ bodyweight 12 week program

Average Weekly Training Hours 01:41
Training Load By Week
Average Weekly Training Hours 01:41
Training Load By Week

This program is designed for the beginner or person who would like to train with minimal/no equipment (Only a pull up bar and step are necessary).

This is a progressive exercise regime targeting the whole body in a metabolically demanding fashion that will remove fat from the body at an alarming rate. This program is flexible enough that it could be done at home, at the gym, or outside.

The workouts progress from 4-5 days a week to 6 days a week and only need 20-30 minutes to complete. The difficulty progresses throughout the program.

This program should be used in conjunction with sound nutrition and can be done before or after endurance training.

Sample Day 1
0:19:59
Body Weight Only Lower Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 2
0:20:00
Body Weight Only Upper Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 4
0:19:59
Body Weight Only Lower Focus 2

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 5
0:19:59
Body Weight Only Upper Focus 2

Complete each exercise as a circuit. Do set 1 for each followed by set 2 for each with minimal rest.

Sample Day 8
0:19:59
Body Weight Only Lower Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 9
0:20:00
Body Weight Only Upper Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 11
0:19:59
Body Weight Only Lower Focus 2

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

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The Training Plan Source Powered By IREP Athletics

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