By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
The desire for change, the longing for a healthier, stronger body, but also the fear and intimidation of the unknown. That’s exactly where Bala found himself at 36. He had never trained before, never participated in any sport, and the gym felt like a foreign land. But Bala’s story is not one of fear, it’s one of transformation. It’s a story of how he shed 18kg of body fat, built a body he is proud of, and conquered his gym-phobia. And it all started with a simple, yet effective, 4-day strength-training split.
This article is for anyone who feels like Bala did. For anyone who is a beginner at the gym and wants to burn fat over the next 12 months. I’m Will Duru, and with over 10 years of experience in strength training and recovery, I’m here to guide you on your own journey. We’ll delve into the exact program that helped Bala achieve his incredible results, a program built on a foundation of push/pull/legs and interval cardio. We’ll also explore the crucial role of nutrition, especially for those following a vegan diet, and how the 12Reps app can be your ultimate companion in this journey.
When Bala first walked into the gym, I saw the apprehension in his eyes. He was a complete beginner, and my first priority was to make him feel comfortable and confident. We didn’t jump straight into heavy lifting. Instead, we focused on building a solid foundation with bodyweight exercises and mobility drills. This initial phase was crucial for preparing his body and mind for the challenges ahead.
For the first month, our focus was on mastering fundamental movements and improving mobility. This phase is about building a strong and stable base, which is essential for preventing injuries and ensuring long-term progress. Here are some of the exercises we incorporated:
Exercise | Description |
World’s Greatest Stretch | A dynamic stretch that opens up the hips, hamstrings, and thoracic spine. |
Walkout to Plank and Lunge | Improves core stability, shoulder stability, and hip mobility. |
Cat-Cow Stretch | A gentle spinal mobility exercise that helps to relieve tension in the back. |
Bodyweight Walking Lunges | A great exercise for improving balance, coordination, and single-leg strength. |
Bodyweight Squats | The foundation of all lower-body exercises, teaching proper squat mechanics and building leg strength. |
Knee Press-Ups | A modified push-up that builds upper body and core strength without the full bodyweight load. |
TRX Rows | An excellent exercise for building back and bicep strength, with the ability to easily adjust the difficulty. |
Back Extension | Strengthens the lower back muscles, which are crucial for posture and injury prevention. |
Bird–Dog | A core exercise that improves stability, coordination, and control. |
Bodyweight Reverse Lunges | A variation of the lunge that can be easier on the knees and helps to target the glutes and hamstrings. |
Kettlebell Farmer’s Carry | A full-body exercise that develops grip strength, core stability, and overall endurance. |
Dumbbell Goblet Squats | A fantastic way to learn the squat pattern with weight, while also engaging the core and upper back. |
Plank | A classic core exercise that builds isometric strength and endurance in the abs, obliques, and lower back. |
Side Plank | Targets the obliques and improves lateral core stability. |
Bear Crawl | A full-body exercise that enhances coordination, core strength, and shoulder stability. |
Phase 1: Months 2-4 – Building a Strong Base
The first phase of the strength training program focuses on building a strong foundation. The focus is on mastering the correct form for each exercise and gradually increasing the weight. We’re not trying to break any records here; we’re building a body that is resilient and ready for the more intense training that will come later.
Push Day
Warm-up: 10-minute incline walk on the treadmill
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Dumbbell Shoulder Press | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Incline Dumbbell Press | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Triceps Pushdown (Cable) | 5 | 10-15 | Light to Moderate | 60 seconds |
Lateral Raises (Dumbbell) | 5 | 12-15 | Light | 60 seconds |
Rope Overhead Triceps Extension | 5 | 10-15 | Light to Moderate | 60 seconds |
Cool-down: 10-minute Stairmaster or incline walk
Pull Day
Warm-up: 10-minute rowing
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
TRX Rows | 5 | 8-12 | Bodyweight | 60-90 seconds |
Lat Pulldown | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Seated Cable Row | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Bicep Curls (Dumbbell) | 5 | 10-15 | Light to Moderate | 60 seconds |
Face Pulls (Cable) | 5 | 12-15 | Light | 60 seconds |
Hammer Curls (Dumbbell) | 5 | 10-15 | Light to Moderate | 60 seconds |
Cool-down: 10-minute Stairmaster or incline walk
Leg Day
Warm-up: 10-minute incline walk on the treadmill
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Goblet Squats (Dumbbell) | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Romanian Deadlifts (Dumbbell) | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Leg Press | 5 | 8-12 | Light to Moderate | 60-90 seconds |
Glute Bridges | 5 | 12-15 | Bodyweight | 60 seconds |
Calf Raises | 5 | 15-20 | Light to Moderate | 60 seconds |
Leg Extensions | 5 | 12-15 | Light to Moderate | 60 seconds |
Finisher: 3 sets of Plank (45 seconds), Flutter Kicks (45 seconds), and Decline Sit-ups (10 reps).
Cool-down: 10-minute Stairmaster or incline walk
Cardio and Core Day
This day is dedicated to improving cardiovascular fitness and strengthening the core. We used interval training on the treadmill to maximise calorie burn and improve Bala’s overall fitness. The workout would look something like this:
- Warm-up: 5-minute light jog
- Intervals: 1 minute of high-intensity running followed by 2 minutes of walking. Repeat for 20-30 minutes.
- Core: 3-4 core exercises of your choice. We focused on exercises that build core strength without putting strain on the lower back. Some of our favorites were planks, side planks, bird-dogs, and dead bugs.
- Cool-down: 5-minute walk and stretching.
Phase 2: Months 5-8 – Increasing Intensity
By the end of phase 1, Bala was moving with confidence, and his strength had significantly improved. It was time to up the ante. In phase 2, we began increasing intensity by introducing heavier weights and more challenging exercises. The goal was to continue stimulating muscle growth and fat loss, while still prioritising perfect form.
Push Day
Warm-up: 10-minute incline walk on the treadmill
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 5 | 6-10 | Moderate | 90-120 seconds |
Seated Dumbbell Shoulder Press | 5 | 6-10 | Moderate | 90-120 seconds |
Incline Dumbbell Press | 5 | 8-12 | Moderate | 60-90 seconds |
Dips (assisted or bodyweight) | 5 | As many as possible | Bodyweight/Assisted | 60-90 seconds |
Cable Crossover | 5 | 10-15 | Light to Moderate | 60 seconds |
Dumbbell Lateral Raises | 5 | 12-15 | Light to Moderate | 60 seconds |
Cool-down: 10-minute Stairmaster or incline walk
Pull Day
Warm-up: 10-minute rowing
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Pull-ups (assisted or bodyweight) | 5 | As many as possible | Bodyweight/Assisted | 90-120 seconds |
Bent-Over Barbell Row | 5 | 6-10 | Moderate | 90-120 seconds |
Seated Cable Row | 5 | 8-12 | Moderate | 60-90 seconds |
Barbell Bicep Curls | 5 | 8-12 | Moderate | 60-90 seconds |
Reverse Pec-Deck | 5 | 12-15 | Light to Moderate | 60 seconds |
Preacher Curls | 5 | 10-15 | Light to Moderate | 60 seconds |
Cool-down: 10-minute Stairmaster or incline walk
Leg Day
Warm-up: 10-minute incline walk on the treadmill
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Back Squats | 5 | 6-10 | Moderate | 90-120 seconds |
Trap Bar Deadlifts | 5 | 5-8 | Moderate to Heavy | 120-180 seconds |
Leg Press | 5 | 10-15 | Moderate | 60-90 seconds |
Hip Thrusts (Barbell) | 5 | 8-12 | Moderate | 60-90 seconds |
Hamstring Curls | 5 | 10-15 | Moderate | 60 seconds |
Seated Calf Raises | 5 | 15-20 | Moderate | 60 seconds |
Finisher: 3 sets of Plank (60 seconds), Hanging Knee Raises (15 reps), and Cable Crunches (15 reps).
Cool-down: 10-minute Stairmaster or incline walk
Cardio and Core Day
The cardio and core day remained a staple in Bala’s routine. We continued with the interval training, but we increased the intensity and duration. For example, we might do 2 minutes of high-intensity running followed by 1 minute of walking, and we would extend the total workout time to 30-40 minutes. We also introduced more challenging core exercises like hanging leg raises and cable crunches to further develop his core strength.
Phase 3: Months 9-12 – Advanced Techniques
In the final phase of his 12-month transformation, Bala was a completely different person. He was strong, lean, and confident. He was no longer intimidated by the gym; he owned it. In this phase, we introduced more advanced training techniques to push his body to its limits and maximise his results. We incorporated techniques like drop sets, supersets, and pyramid training to increase the intensity and stimulate new muscle growth.
Push Day
Warm-up: 10-minute incline walk on the treadmill
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Incline smith machine Bench Press | 5 | 5-8 | Heavy | 120-180 seconds |
Seated Barbell Shoulder Press | 5 | 5-8 | Heavy | 120-180 seconds |
Flat Dumbbell Bench Press | 4 | 8-12 | Moderate | 60-90 seconds |
Weighted Dips | 4 | 8-12 | Moderate to Heavy | 60-90 seconds |
Cable Flys (superset with Push-ups) | 4 | 12-15 (Flys) / To Failure (Push-ups) | Light to Moderate | 60 seconds |
Dumbbell Lateral Raises (drop set) | 3 | 10-12, then drop weight and do as many as possible | Light to Moderate | 60 seconds |
Cool-down: 10-minute Stairmaster or incline walk
Pull Day
Warm-up: 10-minute rowing
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Weighted Pull-ups | 5 | 5-8 | Heavy | 120-180 seconds |
Barbell Deadlifts | 5 | 3-5 | Heavy | 180-240 seconds |
T-Bar Row or Landmine V-Bar Row | 4 | 8-12 | Moderate to Heavy | 60-90 seconds |
Dumbbell Rows | 4 | 8-12 | Moderate | 60-90 seconds |
EZ-Bar Bicep Curls (pyramid set) | 4 | 12, 10, 8, 6 (increase weight each set) | Moderate to Heavy | 60-90 seconds |
Rope Face Pulls (superset with Band Pull-aparts) | 4 | 15-20 (Face Pulls) / 20-25 (Band Pull-aparts) | Light | 60 seconds |
Cool-down: 10-minute Stairmaster or incline walk
Leg Day
Warm-up: 10-minute incline walk on the treadmill
Mobility: World’s Greatest Stretch, Cat-Cow, Hamstring Stretch
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Squats (pyramid set) | 5 | 10, 8, 6, 4, 2 (increase weight each set) | Moderate to Heavy | 120-180 seconds |
Sled Push/Pull | 4 | 20 meters | Heavy | 120 seconds |
Leg Press (drop set) | 4 | 10-12, then drop weight and do as many as possible | Moderate to Heavy | 90-120 seconds |
Barbell Hip Thrusts | 4 | 8-12 | Heavy | 60-90 seconds |
Leg Curls (superset with Leg Extensions) | 4 | 12-15 (Curls) / 15-20 (Extensions) | Moderate | 60 seconds |
Standing Calf Raises | 4 | 20-25 | Heavy | 60 seconds |
Finisher: 3 sets of Toes-to-Bar (10-15 reps), Russian Twists (20 reps per side), and Ab Rollouts (10-15 reps).
Cool-down: 10-minute Stairmaster or incline walk
Cardio and Core Day
In the final phase, we continued with high-intensity interval training (HIIT) on the cardio and core day. We also introduced some variety to keep things interesting. For example, we might do a HIIT session on the rowing machine or the assault bike. The core workouts also became more challenging, with exercises like toes-to-bar and ab rollouts.
Fueling the Fire: A Vegan’s Guide to High-Protein Nutrition
One of the most common questions I get as a trainer is, “Can you build muscle and lose fat on a vegan diet?” The answer is a resounding yes, and Bala is living proof. However, it does require a bit more planning and knowledge to ensure you’re getting all the nutrients your body needs to thrive. When Bala told me he was a vegan, I knew we had to pay special attention to his nutrition. We designed a high-protein vegan nutrition plan to fuel his workouts, promote muscle growth, and support fat loss.
Here are some of the key principles we followed:
- Prioritise Protein: Protein is the building block of muscle, and it’s essential for recovery and growth. We aimed for a daily protein intake of around 1.6-2.2 grams of protein per kilogram of body weight. To achieve this, we incorporated a variety of high-protein vegan foods into Bala’s diet, such as lentils, chickpeas, tofu, tempeh, edamame, quinoa, and seitan.
- Supplement Smartly: To help Bala meet his protein goals, we introduced a high-quality vegan clear whey protein supplement. This was a convenient and effective way to boost his protein intake, especially after his workouts. We also made sure he was supplementing with vitamin B12, which is essential for vegans as it’s not found in plant-based foods.
- Focus on Whole Foods: We built Bala’s diet around whole, unprocessed foods. This meant lots of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are not only packed with nutrients but also high in fiber, which helps with satiety and digestion.
- Reduce Alcohol Intake: We didn’t completely eliminate alcohol, but we did reduce it to a maximum of two glasses of wine or two cocktails per week. Alcohol is high in empty calories and can hinder muscle growth and fat loss. By reducing his intake, Bala was able to save a significant number of calories and improve his recovery.
By following these principles, Bala was able to fuel his body for optimal performance and achieve his fat loss goals without compromising his vegan lifestyle. It’s a testament to the fact that with the right knowledge and planning, a vegan diet can be a powerful tool for transformation.
The Ultimate Tool for Your Transformation: The 12Reps App
Embarking on a fitness journey like Bala’s can feel overwhelming, especially when you’re just starting out. There are so many exercises, sets, and reps to keep track of, and it’s easy to lose motivation. That’s where the 12Reps app comes in. It’s the ultimate tool to help you stay on track, monitor your progress, and achieve your goals. Think of it as your personal trainer in your pocket.
You can build the exact workout program we’ve outlined in this article right in the app. Simply navigate to the ‘Build Your Routine’ section and select the exercises for your push, pull, and leg days. The app has a library of over 1,500 exercise demos, all demonstrated by a certified personal trainer, so you can be sure you’re performing each movement with perfect form.
One of the most important aspects of progressive overload is tracking your workouts. The 12Reps app makes this incredibly easy. You can log your weights, reps, and sets for each exercise, and the app will provide you with comprehensive progress tracking. You can see how far you’ve come, celebrate your personal bests (1RM), and even share your achievements on social media.
But the 12Reps app is more than just a workout tracker. It’s a complete strength training platform. You’ll get access to expert-designed routines and content, and you can even pre-plan your workouts and save them for later. Plus, with the app’s built-in stopwatch, you can easily monitor your rest periods and keep your workouts on track.
Whether you’re a beginner like Bala or a seasoned lifter, the 12Reps app is the perfect companion for your muscle building journey. Download the app for a free trial and start your transformation today. _” a testament to the power of a well-structured plan, consistent effort, and the right mindset. The 4-day strength-training split, combined with interval cardio and a tailored nutrition plan, provided the framework for his success. But it was his dedication and willingness to embrace the process that truly made the difference.
This 12-month program is not a quick fix; it’s a blueprint for a sustainable lifestyle change. It’s about building a strong foundation, progressively challenging your body, and fueling it with the right nutrients. It’s about falling in love with the process and celebrating every small victory along the way.
If you’re reading this and see a bit of yourself in Bala’s story, know that you too have the power to transform your life. You don’t have to be perfect, you just have to start. Take the first step today. Download the 12Reps app, build your routine, and embark on your own journey of strength, health, and confidence. Your transformation is waiting.
Conclusion
Bala’s story is a powerful reminder that transformation is possible for anyone, at any age, regardless of their starting point. From a gym-phobic beginner to a confident and strong individual who shed 18kg of body fat, his journey is a testament to the power of a well-structured plan, consistent effort, and the right mindset. The 4-day strength-training split, combined with interval cardio and a tailored nutrition plan, provided the framework for his success. But it was his dedication and willingness to embrace the process that truly made the difference.
This 12-month program is not a quick fix; it’s a blueprint for a sustainable lifestyle change. It’s about building a strong foundation, progressively challenging your body, and fueling it with the right nutrients. It’s about falling in love with the process and celebrating every small victory along the way.
If you’re reading this and see a bit of yourself in Bala’s story, know that you, too, have the power to transform your life. You don’t have to be perfect; you just have to start. Take the first step today. Download the 12Reps app, build your routine, and embark on your own journey of strength, health, and confidence. Your transformation is waiting.
