By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training
You are not overweight. You are not muscular. You are somewhere in between, and it is frustrating.
The mirror shows a soft midsection, undefined arms, and a body that looks neither fit nor fat. Your shirt hides what you wish was muscle. You feel weak despite not carrying much weight.
This is skinny fat. And I have helped dozens of men escape it.
The solution is not endless cardio. It is not crash dieting. It is building muscle through strategic strength training while managing your nutrition carefully. You need to add what you are missing (muscle) while losing what you do not want (fat).
This guide provides the complete skinny fat transformation workout plan using a push/pull/legs structure with dedicated core work. Follow this programme for 12 to 16 weeks and you will look and feel like a different person.
Understanding Skinny Fat
Before diving into the programme, understand what skinny fat actually is.
What Causes Skinny Fat
Low muscle mass. You never built the muscle that creates a lean, defined appearance. Without muscle, even low body fat looks soft.
Higher body fat percentage than it appears. You might weigh a normal amount, but a high percentage of that weight is fat rather than muscle. This creates the soft look.
Poor body composition. Body composition is the ratio of muscle to fat. Skinny fat means unfavourable composition despite normal weight.
Common causes include:
- Sedentary lifestyle with no resistance training
- Excessive cardio without strength work
- Poor nutrition (not enough protein, inconsistent eating)
- Crash dieting that lost muscle along with fat
- Genetics that favour fat storage over muscle building
Why Traditional Approaches Fail
Cutting calories further makes you skinnier but not more muscular. You end up looking gaunt rather than fit.
More cardio burns calories but does nothing to build the muscle you need. You become a smaller version of skinny fat.
Random gym workouts without structure waste time. You need progressive overload and proper programming.
The solution is body recomposition: building muscle while losing fat simultaneously, or in strategic phases.
The Transformation Strategy
Your skinny fat transformation requires two things happening:
- Build muscle through progressive resistance training
- Improve body composition through nutrition and the metabolic effects of muscle
Should You Bulk or Cut First?
This is the classic skinny-fat dilemma.
My recommendation: Eat at maintenance or a very slight surplus (100 to 200 calories above maintenance) while training hard. This allows muscle building without significant fat gain.
As a beginner, you can build muscle and lose fat simultaneously. This is called body recomposition. Take advantage of it.
After 6 to 12 months of consistent training, you will have enough muscle that cutting becomes viable. At that point, a focused fat loss phase reveals the muscle you built.
Trying to cut first when you have no muscle leaves you looking even more deflated. Build first.
The Push/Pull/Legs + Core Programme
This programme uses a 4 day push/pull/legs structure with dedicated core work integrated throughout.
Weekly Schedule
Day | Session | Focus |
Monday | Push + Core | Chest, shoulders, triceps, anterior core |
Tuesday | Pull + Core | Back, biceps, rear delts, posterior core |
Wednesday | Rest | Recovery |
Thursday | Legs + Core | Quads, hamstrings, glutes, calves, rotational core |
Friday | Upper Body + Core | Chest, back, shoulders, arms, full core |
Saturday | Rest | Recovery or light activity |
Sunday | Rest | Recovery |
This gives you 4 training days with each muscle group hit twice per week, which research shows is optimal for muscle growth.
Why This Structure Works for Skinny Fat
Push/pull/legs is efficient. You train related muscle groups together, maximising recovery between sessions.
Four days is sustainable. Skinny-fat men often have poor recovery from years of under-eating or stress. Four days provide enough stimulus without overtraining.
Dedicated core work addresses the soft midsection that defines skinny fat. Strong abs become visible as body composition improves.
Upper body day adds extra frequency for chest, back, and arms, which typically need the most development in skinny fat men.
Day 1: Push + Core
Focus: Chest, shoulders, triceps, anterior core
Main Workout
Exercise | Sets | Reps | Rest | Notes |
Barbell Bench Press | 4 | 8, 6, 6, 6 | 3 minutes | Primary chest builder, go heavy |
Incline Dumbbell Press | 3 | 10, 8, 8 | 2 minutes | Upper chest development |
Seated Dumbbell Shoulder Press | 3 | 10, 8, 8 | 2 minutes | Front and side delt focus |
Cable Fly | 3 | 12, 12, 10 | 60 seconds | Chest isolation, squeeze at centre |
Lateral Raise | 3 | 15, 12, 12 | 60 seconds | Wider shoulder appearance |
Tricep Pushdown | 3 | 12, 10, 10 | 60 seconds | Tricep mass |
Overhead Tricep Extension | 2 | 12, 12 | 60 seconds | Long head tricep |
Core Finisher (Anterior Focus)
Exercise | Sets | Reps/Duration | Rest |
Dead Bug | 3 | 10 each side | 45 seconds |
Ab Wheel Rollout or Plank | 3 | 8 reps or 30 seconds | 45 seconds |
Hanging Knee Raise | 2 | 12 | 45 seconds |
Total time: 55 to 65 minutes
Day 2: Pull + Core
Focus: Back, biceps, rear delts, posterior core
Main Workout
Exercise | Sets | Reps | Rest | Notes |
Barbell Row | 4 | 8, 8, 6, 6 | 2 minutes | Primary back thickness |
Lat Pulldown | 4 | 10, 10, 8, 8 | 2 minutes | Lat width, pull to upper chest |
Seated Cable Row | 3 | 10, 10, 8 | 90 seconds | Middle back, squeeze shoulder blades |
Face Pull | 3 | 15, 12, 12 | 60 seconds | Rear delts and posture |
Rear Delt Fly | 3 | 12, 12, 10 | 60 seconds | Rear delt isolation |
Barbell Curl | 3 | 10, 10, 8 | 60 seconds | Bicep mass |
Hammer Curl | 2 | 12, 12 | 60 seconds | Brachialis and forearm |
Core Finisher (Posterior Focus)
Exercise | Sets | Reps/Duration | Rest |
Bird Dog | 3 | 10 each side | 45 seconds |
Back Extension or Reverse Hyper | 3 | 12 | 45 seconds |
Side Plank | 2 | 30 seconds each side | 45 seconds |
Total time: 55 to 65 minutes
Day 3: Rest
Active recovery. Light walking, stretching, or complete rest.
Use this day to prepare meals, ensure you are eating enough protein, and recover for the next session.
Day 4: Legs + Core
Focus: Quads, hamstrings, glutes, calves, rotational core
Main Workout
Exercise | Sets | Reps | Rest | Notes |
Barbell Back Squat | 4 | 8, 6, 6, 6 | 3 minutes | King of leg exercises |
Romanian Deadlift | 4 | 10, 8, 8, 8 | 2 minutes | Hamstrings and glutes |
Leg Press | 3 | 12, 10, 10 | 2 minutes | Additional quad volume |
Walking Lunge | 3 | 10 each leg | 90 seconds | Single leg strength |
Leg Curl | 3 | 12, 12, 10 | 60 seconds | Hamstring isolation |
Standing Calf Raise | 4 | 15, 12, 12, 10 | 60 seconds | Full calf development |
Core Finisher (Rotational Focus)
Exercise | Sets | Reps/Duration | Rest |
Pallof Press | 3 | 10 each side | 45 seconds |
Cable Woodchop | 3 | 10 each side | 45 seconds |
Plank with Shoulder Tap | 2 | 10 each side | 45 seconds |
Total time: 60 to 70 minutes
Day 5: Upper Body + Core
Focus: Full upper body with extra arm work, complete core circuit
Main Workout
Exercise | Sets | Reps | Rest | Notes |
Incline Barbell Press | 4 | 8, 8, 6, 6 | 2 minutes | Upper chest focus |
Weighted Pull Up or Lat Pulldown | 4 | 8, 8, 6, 6 | 2 minutes | Lat development |
Dumbbell Shoulder Press | 3 | 10, 8, 8 | 90 seconds | Shoulder mass |
Single Arm Dumbbell Row | 3 | 10 each arm | 60 seconds | Back thickness |
Dips or Close Grip Bench | 3 | 10, 8, 8 | 90 seconds | Chest and tricep |
Incline Dumbbell Curl | 3 | 10, 10, 8 | 60 seconds | Bicep stretch and contraction |
Skull Crusher | 3 | 10, 10, 8 | 60 seconds | Tricep mass |
Core Circuit (Complete Development)
Perform as a circuit with minimal rest between exercises. Rest 60 seconds between rounds. Complete 3 rounds.
Exercise | Reps/Duration |
Hanging Leg Raise | 10 |
Ab Wheel Rollout or Plank | 10 reps or 30 seconds |
Russian Twist | 15 each side |
Dead Bug | 10 each side |
Total time: 60 to 70 minutes
Days 6 and 7: Rest
Full recovery. These rest days are essential for muscle growth. Your muscles grow during recovery, not during training.
Progressive Overload: The Key to Transformation
This programme only works if you progressively overload. This means consistently increasing the challenge on your muscles.
How to Progress
Week 1 to 2: Learn the exercises. Use conservative weights. Focus on form.
Week 3 to 4: Establish working weights. You should struggle on the final reps of each set.
Week 5 onwards: Progress every session using these methods:
Add reps. If the programme calls for 8 reps and you hit 8 easily, aim for 9 next session.
Add weight. When you exceed the top of the rep range (e.g., you hit 10 when the target is 6 to 8), add 2.5kg for upper body or 5kg for lower body.
Example progression over 8 weeks:
Week | Bench Press Performance |
1 | 50kg x 8, 6, 5, 5 |
2 | 50kg x 8, 7, 6, 6 |
3 | 50kg x 8, 8, 7, 6 |
4 | 52.5kg x 7, 6, 6, 5 |
5 | 52.5kg x 8, 7, 6, 6 |
6 | 52.5kg x 8, 8, 7, 6 |
7 | 55kg x 7, 6, 5, 5 |
8 | 55kg x 8, 7, 6, 6 |
This is exactly how transformation happens. Small progressions compound into massive change.
The 12REPS app tracks all of this automatically. Before each set, you see what you lifted last time. The app suggests when to increase weight. Progressive overload becomes effortless.
Core Training Explained
Skinny-fat men often have weak, underdeveloped cores hidden under a layer of fat. The core work in this programme addresses this from multiple angles.
Why Core Matters for Skinny Fat
Visible abs are the goal for many skinny-fat men. Building the rectus abdominis (six-pack muscles) means they show sooner as body fat decreases.
Functional strength improves all your other lifts. A strong core stabilises you during squats, deadlifts, and pressing movements.
Posture improvement comes from balanced core development. Many skinny fat men have anterior pelvic tilt from weak abs and tight hip flexors.
The Three Core Categories
Anterior core (front): Dead bugs, planks, ab wheel, hanging raises. Trains the six-pack muscles.
Posterior core (back): Bird dogs, back extensions, reverse hypers. Trains the lower back and spinal erectors.
Rotational/anti-rotational core: Pallof press, woodchops, Russian twists. Trains the obliques and rotational stability.
This programme includes all three categories across the training week for complete core development.
When Will Abs Show?
Visible abs require two things:
- Developed ab muscles (from training)
- Low enough body fat (from nutrition)
Most men need to reach 12 to 15 percent body fat for abs to show. The training builds the muscle. The nutrition reveals it.
Nutrition for Skinny Fat Transformation
Training alone will not transform you. Nutrition determines whether you build muscle, lose fat, or spin your wheels.
Calorie Approach
Option 1: Maintenance calories (recommended for most)
Eat at your maintenance level (bodyweight in kg x 28 to 30 calories). This allows simultaneous muscle gain and fat loss as a beginner.
Example: 75kg man x 29 = approximately 2,175 calories
Option 2: Slight surplus
If you are very skinny (BMI under 20), eat 100 to 200 calories above maintenance to prioritise muscle building.
Avoid: Large surpluses that add more fat, or large deficits that prevent muscle building.
Protein: The Priority
Eat 1.8 to 2.2 grams of protein per kilogram of bodyweight daily.
Example: 75kg man needs 135 to 165 grams of protein per day
This is non-negotiable. Protein builds muscle. Without adequate protein, training is wasted.
Good protein sources:
- Chicken breast (31g per 100g)
- Lean beef (26g per 100g)
- Fish (20 to 25g per 100g)
- Eggs (6g per egg)
- Greek yoghurt (10g per 100g)
- Whey protein powder (20 to 25g per scoop)
Sample Daily Nutrition
For a 75kg skinny fat man eating approximately 2,200 calories with 150g protein:
Meal | Food | Protein | Calories |
3 eggs, 2 toast, avocado | 24g | 450 | |
Snack | Greek yoghurt with berries | 15g | 200 |
Lunch | Chicken breast, rice, vegetables | 40g | 550 |
Pre-workout | Banana, protein shake | 25g | 280 |
Dinner | Salmon, sweet potato, broccoli | 35g | 520 |
Evening | Cottage cheese | 14g | 150 |
Total | 153g | 2,150 |
12 Week Transformation Timeline
Here is what to expect if you follow the programme consistently:
Weeks 1 to 4: Foundation
Training: Learning exercises, establishing form, finding working weights.
Body: Minimal visible change. This is normal. You are building the foundation.
Strength: Rapid initial gains as your nervous system adapts.
Mindset: Trust the process even though the mirror has not changed.
Weeks 5 to 8: Building
Training: Progressive overload in full effect. Weights increasing session to session.
Body: Clothes may fit differently. Slight improvements in muscle fullness. Soft areas beginning to tighten.
Strength: Significant gains. You are noticeably stronger than week 1.
Mindset: Motivation increases as you see the numbers improve.
Weeks 9 to 12: Transformation
Training: Handling weights you could not have imagined in week 1.
Body: Visible change. Shoulders broader. Arms defined. Midsection tighter. Others start to notice.
Strength: Major improvements across all lifts.
Mindset: Confidence building. You feel like someone who lifts.
Beyond 12 Weeks
Continue the programme, progressing weights, and refining nutrition. By 6 months, the transformation is dramatic. By 12 months, you will not recognise your starting photos.
Common Mistakes to Avoid
Mistake 1: Not Eating Enough Protein
Skinny-fat men often under-eat protein. Without protein, you cannot build muscle, regardless of how hard you train. Track your intake. Hit your target daily.
Mistake 2: Too Much Cardio
Excessive cardio burns calories but does not build muscle. Limit cardio to 1 to 2 light sessions per week maximum during this programme. Walking is fine. Running marathons is counterproductive.
Mistake 3: Programme Hopping
Stick with this programme for 12 to 16 weeks minimum. Switching programmes every few weeks prevents adaptation. Consistency beats variety.
Mistake 4: Avoiding Heavy Compound Lifts
Squats, deadlifts, bench press, and rows are hard. That is why they work. Do not replace them with easier machine alternatives. The hard exercises drive the transformation.
Mistake 5: Expecting Overnight Results
Transformation takes months, not weeks. Trust the process. Take progress photos monthly. The gradual change is hard to see daily but obvious over time.
Mistake 6: Neglecting Sleep
Muscle grows during sleep. Aim for 7 to 9 hours nightly. Poor sleep sabotages recovery and muscle building.
Tracking Your Transformation
Track everything. What gets measured gets managed.
Track your workouts using the 12REPS app. Every weight, every rep, every session. The app shows your progression and ensures you never forget what you lifted.
Track your nutrition using any calorie tracking app. At least for the first 4 to 8 weeks until you understand portions and protein content.
Take progress photos monthly. Same lighting, same poses, same time of day. Photos show change that the mirror misses.
Take measurements monthly. Chest, waist, arms, thighs. Numbers do not lie.
Track your weight weekly but do not obsess. As you build muscle and lose fat, weight may stay similar while appearance changes dramatically.
Using the 12REPS App
The 12REPS app is designed for exactly this kind of transformation.
Personalised programming: Tell the app your goals and equipment. It provides structured programmes like this one.
Video demonstrations: Every exercise includes clear video showing proper form. Essential for learning the movements correctly.
Progress tracking: Log every set. See previous performance. Know when to progress.
Progressive overload built in: The app suggests when to increase weight based on your performance.
Workout history: Look back at your journey. See how far you have come.
Download the app and start your transformation with professional guidance and comprehensive tracking.
The Transformation Starts Now
Skinny fat is not permanent. It is a starting point.
The programme in this guide works. I have seen it work with client after client. Men who started soft and weak, embarrassed to take their shirt off, transformed into confident, muscular versions of themselves.
But it only works if you do the work. Consistently. For months.
Download the 12REPS app. Start the programme Monday. Track every session. Eat your protein. Sleep well. Trust the process.
Twelve weeks from now, you will wish you had started today.
Download the 12REPS app and begin your skinny fat transformation.
Frequently Asked Questions
How long does skinny fat transformation take?
Noticeable change occurs in 8 to 12 weeks. Significant transformation takes 6 to 12 months. The longer you stay consistent, the more dramatic the results.
Should I do cardio on this programme?
Limit cardio to 1 to 2 light sessions per week (walking, light cycling). Excessive cardio interferes with muscle building. Focus on strength training.
Can I do this programme at home?
The programme is designed for gym access. With dumbbells and a bench at home, you can substitute exercises, but a gym provides optimal equipment variety.
What if I miss a workout?
Shift your schedule and continue. Missing one session is fine. Missing multiple sessions compounds. Consistency matters most.
How do I know if I am eating enough protein?
Track your food for a week. If you are not hitting 1.8 to 2.2g per kg bodyweight, adjust. Most skinny fat men drastically underestimate their protein intake.
When will I see abs?
Visible abs typically require reaching 12 to 15 percent body fat. The training builds the muscle. Continued good nutrition reveals them. Timeline varies by starting point.
References
- Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/27102172/
- Morton, R.W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/28698222/
- Barakat, C. et al. (2020). Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength and Conditioning Journal. https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx
- Schoenfeld, B.J. et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. International Journal of Sports Nutrition and Exercise Metabolism. https://pubmed.ncbi.nlm.nih.gov/28834797/
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The Science of Progressive Overload | Understand the principle that drives all progress. | |
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About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. He has helped dozens of skinny-fat men transform their bodies through strategic strength training and nutrition. Will created the 12REPS app to make professional programming and tracking accessible to everyone.
