By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
I want to share the story of my client, Alan. Like many of us, Alan found himself gaining some extra weight during the COVID-19 lockdown. He had always been active and in good shape, but life got in the way. When he came to me, he was 44 and wanted to get back to feeling his best. I designed a specific program for him, and the results were fantastic; he lost 10kg of body fat.
This wasn’t a magic trick. It was a combination of a structured workout plan and a focus on nutrition. Alan was a motivated individual accustomed to training 4-5 times a week, so he was ready for the challenge. The program we used is a 4-day split: three days of strength training and one day of interval cardio and core work. This is a commitment, and to see results like Alan’s, you need to be consistent for at least 12 weeks. But if you put in the work, you can achieve your goals.
Why This Program Works: Strength Training and Interval Cardio
For men over 40, like Alan, building and maintaining muscle is crucial. Strength training is the most effective way to do this. More muscle means a higher metabolism, which helps you burn more calories even when you’re not in the gym. We combined this with high-intensity interval training (HIIT), which is a fantastic way to burn fat without spending hours on the treadmill.
The program is built around a “push, pull, legs” split. This is an efficient way to train because you’re working related muscle groups together. On “push” day, you’ll work your chest, shoulders, and triceps. On “pull” day, it’s all about your back and biceps. Then, you have a dedicated leg day to build a strong lower body. The fourth day is for core work and interval cardio, which will get your heart rate up and help you shed fat.
Nutrition: The Other Half of the Equation
You can’t out-train a bad diet. A big part of Alan’s success was his commitment to improving his nutrition. We focused on increasing his intake of lean protein, healthy fats, and complex carbohydrates. Protein is essential for muscle repair and growth, while healthy fats and complex carbs provide sustained energy.
To make this easier, I recommend using a tool like MyFitnessPal to track what you’re eating. It can help you understand the ratio of protein, fats, and carbs you should be aiming for based on your body weight and goals. It’s not about being perfect, but about being mindful of what you’re putting into your body.
This is what a meal prep looks like.
Your 16-Week Transformation Plan
This 16-week program is designed to get you in the best shape of your life. It’s broken down into three phases, with each phase building on the last. You’ll use a variety of equipment, including kettlebells, dumbbells, TRX, and machines, to keep things interesting and challenge your muscles in new ways.
To help you follow this program, I recommend using the 12Reps app. You can build each workout in the app, track your sets, reps, and weights, and even use the built-in stopwatch to time your rest periods. It’s a great way to stay organised and motivated. You can even plan workouts with friends to keep each other accountable.
Ready to get started? Let’s get into the details of the program.
Warm-Up and Mobility: Setting Yourself Up for Success
Every workout starts with a proper warm-up. This is not optional. A good warm-up prepares your body for the work ahead and helps prevent injury. I recommend starting with 10 minutes of light cardio, such as an incline walk on the treadmill or rowing. This gets your blood flowing and your heart rate up.
After your cardio warm-up, spend a few minutes on mobility work. Here are some key stretches to include:
Mobility Exercise | Duration/Reps | Benefits |
World’s Greatest Stretch | 5 reps per side | Opens up the hips, hamstrings, and thoracic spine |
Cat-Cow | 10 reps | Mobilises the spine and warms up the core |
Hamstring Stretch | 30 seconds per leg | Improves flexibility and reduces lower back tension |
Hip Circles | 10 reps per direction | Loosens hip joints for squats and lunges |
Shoulder Circles | 10 reps forward and back | Prepares shoulders for pressing and pulling |
These movements will help you move better during your workout and reduce your risk of injury.
Cool-Down: Don’t Skip This Step
After your workout, take 10 minutes to cool down. I recommend using the stair master or doing an incline walk on the treadmill. This helps gradually lower your heart rate and aids recovery. It’s a simple step that makes a big difference in how you feel the next day.
The Core Finisher
At the end of every strength training session, you’ll do a core finisher. These are three exercises, four sets each, designed to strengthen your abs and improve your overall stability. Here’s what you’ll do:
Exercise | Sets | Duration/Reps | Rest |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-Ups | 4 | 10 reps | 30 seconds |
This finisher will challenge your core and help you build a strong foundation for all your other lifts.
The 16-Week Program Structure
This program is divided into three phases, each lasting approximately 5-6 weeks. Each phase increases in volume and intensity to keep your muscles adapting and growing.
Phase 1 (Weeks 1-5): Foundation building with 5 exercises, 3-4 sets each, plus 1 warm-up set per exercise.
Phase 2 (Weeks 6-11): Increased volume with 5 exercises, 4 sets each, plus 1 warm-up set per exercise.
Phase 3 (Weeks 12-16): Maximum intensity with 5 exercises, 4-5 sets each, plus 1 warm-up set per exercise.
Each workout follows this structure:
- 10-minute warm-up (incline walk or rowing)
- Mobility work (5-10 minutes)
- Main workout (5 exercises)
- Core finisher (3 exercises, 4 sets)
- 10-minute cool-down (stair master or incline walk)
You can easily build these workouts in the 12Reps app by navigating to “Build Your Routine” and selecting the exercises listed below. The app’s stopwatch feature will help you monitor your rest periods and stay on track.
This program is divided into three phases, each lasting approximately 5-6 weeks. Each phase increases in volume and intensity to keep your muscles adapting and growing.
Phase 1 (Weeks 1-5): Foundation building with 5 exercises, 3-4 sets each, plus 1 warm-up set per exercise.
Phase 2 (Weeks 6-11): Increased volume with 5 exercises, 4 sets each, plus 1 warm-up set per exercise.
Phase 3 (Weeks 12-16): Maximum intensity with 5 exercises, 4-5 sets each, plus 1 warm-up set per exercise.
Each workout follows this structure:
- 10-minute warm-up (incline walk or rowing)
- Mobility work (5-10 minutes)
- Main workout (5 exercises)
- Core finisher (3 exercises, 4 sets)
- 10-minute cool-down (stair master or incline walk)
You can easily build these workouts in the 12Reps app by navigating to “Build Your Routine” and selecting the exercises listed below. The app’s stopwatch feature will help you monitor your rest periods and stay on track.
—
PHASE 1: FOUNDATION (WEEKS 1-5)
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Dumbbell Bench Press | 1 x 10-12 @ 50% | 3 | 8-10 | 90 sec | Focus on controlled movement |
Dumbbell Shoulder Press | 1 x 10-12 @ 50% | 3 | 8-10 | 90 sec | Keep core tight |
Incline Dumbbell Press | 1 x 10-12 @ 50% | 4 | 10-12 | 60 sec | 30-45 degree angle |
Cable Chest Fly | 1 x 10-12 @ 50% | 3 | 12-15 | 60 sec | Squeeze at the top |
Tricep Rope Pushdown | 1 x 10-12 @ 50% | 3 | 12-15 | 60 sec | Keep elbows tucked |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest.
—
Day 2: Pull (Back, Biceps)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Trap Bar Deadlift | 1 x 10 @ 50% | 4 | 6-8 | 120 sec | Keep back neutral |
Seated Cable Row | 1 x 10-12 @ 50% | 3 | 10-12 | 90 sec | Pull to lower chest |
Lat Pulldown | 1 x 10-12 @ 50% | 3 | 10-12 | 90 sec | Wide grip |
TRX Row | 1 x 10 @ bodyweight | 3 | 12-15 | 60 sec | Body at 45 degrees |
Dumbbell Bicep Curl | 1 x 10-12 @ 50% | 3 | 12-15 | 60 sec | No swinging |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest.
—
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Goblet Squat | 1 x 10-12 @ 50% | 4 | 10-12 | 90 sec | Hold kettlebell at chest |
Romanian Deadlift (Dumbbell) | 1 x 10 @ 50% | 3 | 10-12 | 90 sec | Feel the hamstring stretch |
Leg Press Machine | 1 x 10-12 @ 50% | 3 | 12-15 | 90 sec | Feet shoulder-width |
Glute Bridge (Barbell or Dumbbell) | 1 x 10 @ 50% | 4 | 12-15 | 60 sec | Squeeze glutes at top |
Standing Calf Raise | 1 x 15 @ 50% | 3 | 15-20 | 60 sec | Full range of motion |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest.
—
Day 4: Core and Interval Cardio
Core Work:
Exercise | Sets | Reps/Duration | Rest |
Plank | 4 | 60 seconds | 30 sec |
Russian Twists | 4 | 20 reps (10 per side) | 30 sec |
Bicycle Crunches | 4 | 20 reps (10 per side) | 30 sec |
Dead Bug | 4 | 12 reps per side | 30 sec |
Mountain Climbers | 4 | 30 seconds | 30 sec |
Interval Cardio (Choose One):
Option 1: Treadmill
– 5-minute warm-up walk
– 8 rounds: 1 minute sprint (7-8 mph) / 1 minute walk (3-4 mph)
– 5-minute cool-down walk
Option 2: Watt Bike
– 5-minute easy pedal
– 8 rounds: 30 seconds max effort / 90 seconds easy
– 5-minute cool-down
Option 3: Stair Master
– 5-minute warm-up (level 5-6)
– 8 rounds: 1 minute hard (level 10-12) / 1 minute easy (level 5-6)
– 5-minute cool-down
PHASE 2: BUILDING STRENGTH (WEEKS 6-11)
In Phase 2, we increase the volume to 4 sets per exercise. The weights should be heavier than in Phase 1, and you should be pushing yourself closer to failure on each set.
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Barbell Bench Press | 1 x 10 @ 50% | 4 | 6-8 | 120 sec | Control the descent |
Seated Dumbbell Shoulder Press | 1 x 10 @ 50% | 4 | 8-10 | 90 sec | Press straight up |
Incline Barbell Press | 1 x 10 @ 50% | 4 | 8-10 | 90 sec | 30-degree incline |
Lateral Raise (Dumbbell) | 1 x 12 @ 50% | 4 | 12-15 | 60 sec | Slight bend in elbows |
Overhead Tricep Extension (Cable) | 1 x 12 @ 50% | 4 | 10-12 | 60 sec | Full stretch at bottom |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest
—
Day 2: Pull (Back, Biceps)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Trap Bar Deadlift | 1 x 8 @ 50% | 4 | 5-6 | 120 sec | Increase weight from Phase 1 |
Bent-Over Barbell Row | 1 x 10 @ 50% | 4 | 8-10 | 90 sec | Pull to lower chest |
Pull-Ups or Assisted Pull-Ups | 1 x 5-8 @ bodyweight | 4 | 6-10 | 90 sec | Full range of motion |
Face Pulls (Cable) | 1 x 12 @ 50% | 4 | 15-20 | 60 sec | Pull to face level |
Hammer Curl (Dumbbell) | 1 x 10 @ 50% | 4 | 10-12 | 60 sec | Neutral grip |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest
—
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Barbell Back Squat | 1 x 10 @ 50% | 4 | 8-10 | 120 sec | Depth to parallel or below |
Romanian Deadlift (Barbell) | 1 x 10 @ 50% | 4 | 8-10 | 90 sec | Keep bar close to legs |
Leg Press Machine | 1 x 10 @ 50% | 4 | 10-12 | 90 sec | Push through heels |
Bulgarian Split Squat (Dumbbell) | 1 x 8 @ 50% | 4 | 10-12 per leg | 60 sec | Back foot elevated |
Seated Calf Raise | 1 x 15 @ 50% | 4 | 15-20 | 60 sec | Pause at top |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest
—
Day 4: Core and Interval Cardio
Core Work:
Exercise | Sets | Reps/Duration | Rest |
Plank | 4 | 60 seconds | 30 sec |
Hanging Leg Raise | 4 | 10-12 reps | 30 sec |
Cable Woodchop | 4 | 12 reps per side | 30 sec |
Ab Wheel Rollout | 4 | 8-10 reps | 30 sec |
Mountain Climbers | 4 | 40 seconds | 30 sec |
Interval Cardio (Choose One):
Option 1: Treadmill
– 5-minute warm-up walk
– 10 rounds: 1 minute sprint (8-9 mph) / 1 minute walk (3-4 mph)
– 5-minute cool-down walk
Option 2: Watt Bike
– 5-minute easy pedal
– 10 rounds: 30 seconds max effort / 90 seconds easy
– 5-minute cool-down
Option 3: Stair Master
– 5-minute warm-up (level 6-7)
– 10 rounds: 1 minute hard (level 11-13) / 1 minute easy (level 6-7)
– 5-minute cool-down
PHASE 3: MAXIMUM RESULTS (WEEKS 12-16)
Phase 3 is where you push yourself to the limit. You’ll be doing 4-5 sets per exercise with heavier weights. This is the phase where you’ll see the most dramatic changes in your physique.
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Barbell Bench Press | 1 x 8 @ 50% | 5 | 5-6 | 120 sec | Heavy weight, perfect form |
Dumbbell Shoulder Press | 1 x 8 @ 50% | 5 | 6-8 | 90 sec | Explosive press |
Incline Dumbbell Press | 1 x 8 @ 50% | 4 | 8-10 | 90 sec | Controlled tempo |
Cable Fly (High to Low) | 1 x 10 @ 50% | 4 | 12-15 | 60 sec | Constant tension |
Dips (Weighted if possible) | 1 x 5-8 @ bodyweight | 4 | 8-12 | 60 sec | Lean forward for chest |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest
—
Day 2: Pull (Back, Biceps)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Trap Bar Deadlift | 1 x 6 @ 50% | 5 | 4-5 | 150 sec | Maximum effort |
Bent-Over Barbell Row | 1 x 8 @ 50% | 5 | 6-8 | 90 sec | Explosive pull |
Weighted Pull-Ups | 1 x 5 @ bodyweight | 4 | 5-8 | 90 sec | Add weight if able |
Single-Arm Dumbbell Row | 1 x 8 @ 50% | 4 | 8-10 per arm | 60 sec | Full stretch and contraction |
Barbell Curl | 1 x 10 @ 50% | 4 | 8-10 | 60 sec | Strict form |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest
—
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise | Warm-Up Set | Working Sets | Reps | Rest | Notes |
Barbell Back Squat | 1 x 8 @ 50% | 5 | 5-6 | 150 sec | Go heavy |
Romanian Deadlift (Barbell) | 1 x 8 @ 50% | 5 | 6-8 | 90 sec | Focus on hamstrings |
Leg Press Machine | 1 x 10 @ 50% | 4 | 8-10 | 90 sec | Heavy load |
Walking Lunges (Dumbbell) | 1 x 8 @ 50% | 4 | 12 steps per leg | 60 sec | Controlled movement |
Standing Calf Raise | 1 x 15 @ 50% | 5 | 12-15 | 60 sec | Heavy weight, full ROM |
Core Finisher: Plank (45 sec), Flutter Kicks (45 sec), Decline Sit-Ups (10 reps) – 4 sets each, 30 sec rest
—
Day 4: Core and Interval Cardio
Core Work:
Exercise | Sets | Reps/Duration | Rest |
Weighted Plank | 5 | 60 seconds | 30 sec |
Hanging Leg Raise | 5 | 12-15 reps | 30 sec |
Cable Crunch | 5 | 15-20 reps | 30 sec |
TRX Pike | 4 | 10-12 reps | 30 sec |
Burpees | 4 | 15 reps | 30 sec |
Interval Cardio (Choose One):
Option 1: Treadmill
– 5-minute warm-up walk
– 12 rounds: 45 seconds sprint (9-10 mph) / 75 seconds walk (3-4 mph)
– 5-minute cool-down walk
Option 2: Watt Bike
– 5-minute easy pedal
– 12 rounds: 30 seconds max effort / 90 seconds easy
– 5-minute cool-down
Option 3: Stair Master
– 5-minute warm-up (level 7-8)
– 12 rounds: 45 seconds hard (level 13-15) / 75 seconds easy (level 7-8)
– 5-minute cool-down
Tracking Your Progress with the 12Reps App
One of the keys to Alan’s success was tracking his workouts. When you can see your progress on paper (or in this case, on your phone), it keeps you motivated. The 12Reps app is a free strength training and workout tracker that makes this easy.
Here’s how to use it:
- Build Your Routine:** Navigate to “Build Your Routine” in the app and select the exercises from this program. You can save each day’s workout so you don’t have to rebuild it every time.
- Track Your Sets and Reps: As you complete each set, log the weight and reps in the app. This helps you see your progress over time and ensures you’re progressively overloading your muscles.
- Use the Stopwatch: The app has a built-in stopwatch to help you monitor your rest periods. This keeps your workouts efficient and ensures you’re giving your muscles the right amount of recovery between sets.
- Plan with Friends: You can also use the app to plan workouts with friends. Having a workout partner can keep you accountable and make training more fun.
The 12Reps app is available for a free trial, so there’s no reason not to give it a try. It’s designed specifically for muscle building and strength training, and it’s helped thousands of people reach their fitness goals.
Final Thoughts
Alan’s transformation didn’t happen overnight. It took 16 weeks of consistent training, smart nutrition, and a commitment to the process. But the results speak for themselves. He lost 10kg of body fat, built muscle, and feels better than he has in years.
If you’re ready to make a change, this program can work for you too. Remember, you need to train 4 times per week and take 3 days off for recovery. You also need to focus on your nutrition and increase your intake of lean protein, healthy fats, and complex carbs. Use a tool like MyFitnessPal to track your intake and make sure you’re hitting your targets.
And most importantly, be patient. Results take time, but if you stick with it, you’ll get there. Download the 12Reps app today and start building the body you’ve always wanted.
References
- Aston University. “The Push/Pull/Legs Routine for Muscle Gains.” Available at: https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs
- Khodadadi, F., et al. (2023). “The Effect of High-Intensity Interval Training Type on Body Composition.” PMC. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10054577/
- Men’s Journal. (2025). “Strength Training vs. Cardio: Best Workout for Fat Loss.” Available at: https://www.mensjournal.com/health-fitness/strength-training-cardio-fitness-experts-reveal-best-weight-loss-approach-2025
- National Institute on Aging. (2022). “How can strength training build healthier bodies as we age?” Available at: https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
- Healthline. “7 Benefits of High Intensity Interval Training (HIIT).” Available at: https://www.healthline.com/nutrition/benefits-of-hiit
