By Will Duru, BSc (Hons) Sport and Exercise ScienceAward-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
Introduction: Your Fat Loss Journey Starts Here
Hey there! I’m Will, and I’ve been helping people transform their bodies for over 10 years. If you’re reading this, you’re probably tired of carrying extra weight and ready to make a real change. I get it – losing 10kg might seem like a massive mountain to climb, but trust me, with the right plan and the 12Reps app, it’s totally doable.
This isn’t just another generic workout plan. This is a scientifically designed 12-week program that combines strength training with intelligent programming to help you lose fat while building lean muscle. We’re talking about real body transformation here, not just losing weight on the scale.
The best part? You’ll be using the 12Reps app to track everything, which makes this whole process so much easier and more effective. No more guessing, no more wondering if you’re making progress – the app will show you exactly how you’re improving week by week.
Why Strength Training is Your Secret Weapon for Fat Loss
Most people think cardio is the only way to lose fat. That’s totally wrong! Strength training is actually way better for fat loss, and here’s why:
Research shows that people who combine strength training with a proper diet lose more fat and maintain it for longer than those who only do cardio [1]. Additionally, strength training offers numerous benefits beyond just fat loss – it prevents injuries, enhances bone density, and can even help you live longer [2].
The 12Reps App: Your Personal Fat Loss Coach
Before we dive into the workout plan, let’s talk about why the 12Reps app is going to be your secret weapon for success. I’ve used numerous fitness apps over the years, and this one is truly game-changing for fat loss.
The app basically turns you into your own personal trainer. It tells you exactly what to do, how much weight to use, and tracks your progress automatically. This is especially important when trying to lose fat, as consistency is crucial.
Program Overview: Your 12-Week Transformation Plan
This program is designed specifically for fat loss while preserving (and even building) lean muscle. Here’s what makes it special:
The Three Phases:
Phase 1 (Weeks 1-4): Foundation Building
Phase 2 (Weeks 5-8): Intensity Boost
Phase 3 (Weeks 9-12): Maximum Fat Burn
PHASE 1: FOUNDATION BUILDING (Weeks 1-4)
No Supersets – Focus on Form and Consistency
Week 1-2 Schedule
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Dumbbell Bench Press | Dumbbells | 4 | 10-12 | 60-65% 1RM | 60-90 seconds |
Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | 60-65% 1RM | 60-90 seconds |
Dumbbell Incline Press | Dumbbells | 4 | 10-12 | Moderate | 60 seconds |
TRX Push-ups | TRX | 4 | 10-12 | Body weight | 45 seconds |
Dumbbell Tricep Extensions | Dumbbells | 4 | 10-12 | Light-moderate | 45 seconds |
Medicine Ball Chest Pass | Medicine Ball | 4 | 10-12 | Moderate | 45 seconds |
Day 2: Pull (Back, Biceps)
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Barbell Bent-Over Rows | Barbell | 4 | 10-12 | 60-65% 1RM | 60-90 seconds |
Lat Pulldown Machine | Machine | 4 | 10-12 | Moderate | 60-90 seconds |
Dumbbell Single-Arm Rows | Dumbbells | 4 | 10-12 | Moderate | 60 seconds |
TRX Rows | TRX | 4 | 10-12 | Body weight | 45 seconds |
Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | Light-moderate | 45 seconds |
Kettlebell High Pulls | Kettlebell | 4 | 10-12 | Moderate | 45 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes)
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Barbell Back Squats | Barbell | 4 | 10-12 | 60-65% 1RM | 90-120 seconds |
Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | Moderate-heavy | 90 seconds |
Dumbbell Lunges | Dumbbells | 4 | 10-12 each leg | Moderate | 60 seconds |
Leg Press Machine | Machine | 4 | 10-12 | Heavy | 90 seconds |
Kettlebell Goblet Squats | Kettlebell | 4 | 10-12 | Moderate | 60 seconds |
Sledge Push | Sledge | 4 | 10-12 pushes | Heavy | 60 seconds |
Day 4: Core & Conditioning
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Medicine Ball Slams | Medicine Ball | 4 | 10-12 | Heavy | 45 seconds |
TRX Mountain Climbers | TRX | 4 | 10-12 each leg | Body weight | 30 seconds |
Dumbbell Russian Twists | Dumbbell | 4 | 10-12 each side | Moderate | 30 seconds |
Plank Hold | Body weight | 4 | 30-45 seconds | Body weight | 30 seconds |
Kettlebell Swings | Kettlebell | 4 | 10-12 | Heavy | 45 seconds |
Burpees | Body weight | 4 | 10-12 | Body weight | 30 seconds |
Week 3-4 Schedule
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Dumbbell Decline Press | Dumbbells | 4 | 10-12 | Increase 5% from weeks 1-2 | 60-90 seconds |
Barbell Overhead Press | Barbell | 4 | 10-12 | 60-65% 1RM | 60-90 seconds |
Dumbbell Lateral Raises | Dumbbells | 4 | 10-12 | Light-moderate | 60 seconds |
TRX Chest Fly | TRX | 4 | 10-12 | Body weight | 45 seconds |
Dumbbell Skull Crushers | Dumbbells | 4 | 10-12 | Moderate | 45 seconds |
Medicine Ball Overhead Throws | Medicine Ball | 4 | 10-12 | Heavy | 45 seconds |
Day 2: Pull (Back, Biceps)
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Barbell Deadlifts | Barbell | 4 | 10-12 | 65-70% 1RM | 90-120 seconds |
Cable/Machine Seated Rows | Machine | 4 | 10-12 | Moderate-heavy | 60-90 seconds |
Dumbbell Chest-Supported Rows | Dumbbells | 4 | 10-12 | Moderate | 60 seconds |
TRX Inverted Rows | TRX | 4 | 10-12 | Body weight | 45 seconds |
Dumbbell Hammer Curls | Dumbbells | 4 | 10-12 | Light-moderate | 45 seconds |
Kettlebell Upright Rows | Kettlebell | 4 | 10-12 | Moderate | 45 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes)
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Barbell Front Squats | Barbell | 4 | 10-12 | Increase 5% from weeks 1-2 | 90-120 seconds |
Dumbbell Stiff-Leg Deadlifts | Dumbbells | 4 | 10-12 | Moderate-heavy | 90 seconds |
Dumbbell Bulgarian Split Squats | Dumbbells | 4 | 10-12 each leg | Moderate | 60 seconds |
Leg Curl Machine | Machine | 4 | 10-12 | Moderate | 60 seconds |
Kettlebell Single-Leg Deadlifts | Kettlebell | 4 | 10-12 each leg | Moderate | 60 seconds |
Sledge Overhead Strikes | Sledge | 4 | 10-12 strikes | Heavy | 60 seconds |
Day 4: Core & Conditioning
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
Medicine Ball Rotational Throws | Medicine Ball | 4 | 10-12 each side | Heavy | 45 seconds |
TRX Pike | TRX | 4 | 10-12 | Body weight | 30 seconds |
Dumbbell Side Bends | Dumbbell | 4 | 10-12 each side | Moderate | 30 seconds |
Dead Bug | Body weight | 4 | 10-12 each side | Body weight | 30 seconds |
Kettlebell Turkish Get-Ups | Kettlebell | 4 | 10-12 each side | Light-moderate | 60 seconds |
Mountain Climbers | Body weight | 4 | 10-12 each leg | Body weight | 30 seconds |
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PHASE 2: INTENSITY BOOST (Weeks 5-8)
Introduction of Supersets for Maximum Fat Burn
Week 5-6 Schedule
Day 1: Push (Chest, Shoulders, Triceps) + Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Dumbbell Bench Press | Dumbbells | 4 | 10-12 | 70-75% 1RM | No rest |
**A2:** Push-ups | Body weight | 4 | 10 | Body weight | 60 seconds |
**B1:** Barbell Overhead Press | Barbell | 4 | 10-12 | 70-75% 1RM | No rest |
**B2:** Jumping Jacks | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** Dumbbell Lateral Raises | Dumbbells | 4 | 10-12 | Moderate | No rest |
**C2:** Burpees | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 2: Pull (Back, Biceps) + Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Bent-Over Rows | Barbell | 4 | 10-12 | 70-75% 1RM | No rest |
**A2:** TRX Rows | TRX | 4 | 10 | Body weight | 60 seconds |
**B1:** Lat Pulldown Machine | Machine | 4 | 10-12 | Moderate-heavy | No rest |
**B2:** Pull-ups/Assisted Pull-ups | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | Moderate | No rest |
**C2:** High Knees | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes) + Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Back Squats | Barbell | 4 | 10-12 | 70-75% 1RM | No rest |
**A2:** Jump Squats | Body weight | 4 | 10 | Body weight | 90 seconds |
**B1:** Dumbbell Romanian Deadlifts | Dumbbells | 4 | 10-12 | Heavy | No rest |
**B2:** Single-Leg Glute Bridges | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
**C1:** Kettlebell Goblet Squats | Kettlebell | 4 | 10-12 | Heavy | No rest |
**C2:** Lunges | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
Day 4: Core & Conditioning + Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Medicine Ball Slams | Medicine Ball | 4 | 10-12 | Heavy | No rest |
**A2:** Plank Hold | Body weight | 4 | 10 seconds | Body weight | 45 seconds |
**B1:** Kettlebell Swings | Kettlebell | 4 | 10-12 | Heavy | No rest |
**B2:** Mountain Climbers | Body weight | 4 | 10 each leg | Body weight | 45 seconds |
**C1:** Sledge Push | Sledge | 4 | 10-12 pushes | Heavy | No rest |
**C2:** Burpees | Body weight | 4 | 10 | Body weight | 60 seconds |
Week 7-8 Schedule
Day 1: Push (Chest, Shoulders, Triceps) + Advanced Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Dumbbell Incline Press | Dumbbells | 4 | 10-12 | Increase 5% from weeks 5-6 | No rest |
**A2:** Diamond Push-ups | Body weight | 4 | 10 | Body weight | 60 seconds |
**B1:** Dumbbell Arnold Press | Dumbbells | 4 | 10-12 | Moderate-heavy | No rest |
**B2:** Star Jumps | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** Medicine Ball Chest Pass | Medicine Ball | 4 | 10-12 | Heavy | No rest |
**C2:** Squat Thrusts | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 2: Pull (Back, Biceps) + Advanced Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Deadlifts | Barbell | 4 | 10-12 | 75-80% 1RM | No rest |
**A2:** Superman | Body weight | 4 | 10 | Body weight | 90 seconds |
**B1:** Dumbbell Renegade Rows | Dumbbells | 4 | 10-12 each arm | Moderate | No rest |
**B2:** Bear Crawl | Body weight | 4 | 10 steps | Body weight | 60 seconds |
**C1:** Kettlebell High Pulls | Kettlebell | 4 | 10-12 | Heavy | No rest |
**C2:** Jumping Jacks | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes) + Advanced Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Front Squats | Barbell | 4 | 10-12 | Increase 5% from weeks 5-6 | No rest |
**A2:** Squat Jumps | Body weight | 4 | 10 | Body weight | 90 seconds |
**B1:** Dumbbell Bulgarian Split Squats | Dumbbells | 4 | 10-12 each leg | Heavy | No rest |
**B2:** Single-Leg Hops | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
**C1:** Kettlebell Swings | Kettlebell | 4 | 10-12 | Heavy | No rest |
**C2:** Reverse Lunges | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
Day 4: Core & Conditioning + Advanced Supersets
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Medicine Ball Rotational Throws | Medicine Ball | 4 | 10-12 each side | Heavy | No rest |
**A2:** Russian Twists | Body weight | 4 | 10 each side | Body weight | 45 seconds |
**B1:** TRX Mountain Climbers | TRX | 4 | 10-12 each leg | Body weight | No rest |
**B2:** High Knees | Body weight | 4 | 10 each leg | Body weight | 45 seconds |
**C1:** Sledge Overhead Strikes | Sledge | 4 | 10-12 strikes | Heavy | No rest |
**C2:** Tuck Jumps | Body weight | 4 | 10 | Body weight | 60 seconds |
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PHASE 3: MAXIMUM FAT BURN (Weeks 9-12)
Peak Intensity for Final Fat Loss Push
Week 9-10 Schedule
Day 1: Push (Chest, Shoulders, Triceps) + Maximum Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Dumbbell Explosive Press | Dumbbells | 4 | 10-12 | 75-80% 1RM | No rest |
**A2:** Plyometric Push-ups | Body weight | 4 | 10 | Body weight | 60 seconds |
**B1:** Barbell Push Press | Barbell | 4 | 10-12 | Heavy | No rest |
**B2:** Burpee to Tuck Jump | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** Medicine Ball Overhead Throws | Medicine Ball | 4 | 10-12 | Heavy | No rest |
**C2:** Mountain Climber to Push-up | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 2: Pull (Back, Biceps) + Maximum Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Explosive Rows | Barbell | 4 | 10-12 | 75-80% 1RM | No rest |
**A2:** TRX Power Pulls | TRX | 4 | 10 | Body weight | 90 seconds |
**B1:** Dumbbell Bent-Over Row to High Pull | Dumbbells | 4 | 10-12 | Heavy | No rest |
**B2:** Broad Jumps | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** Kettlebell Snatches | Kettlebell | 4 | 10-12 each arm | Heavy | No rest |
**C2:** Squat to Jump | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes) + Maximum Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Jump Squats | Barbell | 4 | 10-12 | Light-moderate | No rest |
**A2:** Single-Leg Bounds | Body weight | 4 | 10 each leg | Body weight | 90 seconds |
**B1:** Dumbbell Thrusters | Dumbbells | 4 | 10-12 | Heavy | No rest |
**B2:** Jump Lunges | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
**C1:** Kettlebell Swing to Squat | Kettlebell | 4 | 10-12 | Heavy | No rest |
**C2:** Box Jumps | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 4: Core & Conditioning + Maximum Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Medicine Ball Slam to Squat | Medicine Ball | 4 | 10-12 | Heavy | No rest |
**A2:** Burpee to Star Jump | Body weight | 4 | 10 | Body weight | 45 seconds |
**B1:** Sledge Complex (Push-Pull-Strike) | Sledge | 4 | 10-12 | Heavy | No rest |
**B2:** Tuck Jump to Burpee | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** TRX Atomic Push-ups | TRX | 4 | 10-12 | Body weight | No rest |
**C2:** Sprint in Place | Body weight | 4 | 10 seconds | Body weight | 45 seconds |
Week 11-12 Schedule (Final Push)
Day 1: Push (Chest, Shoulders, Triceps) + Final Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Dumbbell Speed Press | Dumbbells | 4 | 10-12 | Peak intensity | No rest |
**A2:** Explosive Push-ups | Body weight | 4 | 10 | Body weight | 60 seconds |
**B1:** Barbell Clean and Press | Barbell | 4 | 10-12 | Heavy | No rest |
**B2:** Burpee to Jump Squat | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1 Medicine Ball Rotational Power Throws | Medicine Ball | 4 | 10-12 each side | Heavy | No rest |
**C2:** Plyo Push-up to T | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 2: Pull (Back, Biceps) + Final Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Deadlift to High Pull | Barbell | 4 | 10-12 | Peak intensity | No rest |
**A2:** TRX Explosive Rows | TRX | 4 | 10 | Body weight | 90 seconds |
**B1:** Dumbbell Complex (Row-Clean-Press) | Dumbbells | 4 | 10-12 | Heavy | No rest |
**B2:** Lateral Bounds | Body weight | 4 | 10 each side | Body weight | 60 seconds |
**C1:** Kettlebell Snatch Complex | Kettlebell | 4 | 10-12 each arm | Heavy | No rest |
**C2:** 180-Degree Jumps | Body weight | 4 | 10 | Body weight | 60 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes) + Final Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Barbell Squat to Press | Barbell | 4 | 10-12 | Peak intensity | No rest |
**A2:** Depth Jumps | Body weight | 4 | 10 | Body weight | 90 seconds |
**B1:** Dumbbell Squat to Overhead Press | Dumbbells | 4 | 10-12 | Heavy | No rest |
**B2:** Single-Leg Box Jumps | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
**C1:** Kettlebell Complex (Swing-Clean-Press) | Kettlebell | 4 | 10-12 | Heavy | No rest |
**C2:** Alternating Jump Lunges | Body weight | 4 | 10 each leg | Body weight | 60 seconds |
Day 4: Core & Conditioning + Final Intensity
Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
**A1:** Medicine Ball Full Body Slam | Medicine Ball | 4 | 10-12 | Heavy | No rest |
**A2:** Burpee to Broad Jump | Body weight | 4 | 10 | Body weight | 45 seconds |
**B1:** Sledge Ultimate Complex | Sledge | 4 | 10-12 | Heavy | No rest |
**B2:** Star Jump to Tuck Jump | Body weight | 4 | 10 | Body weight | 60 seconds |
**C1:** TRX Power Pike | TRX | 4 | 10-12 | Body weight | No rest |
**C2:** All-Out Sprint in Place | Body weight | 4 | 10 seconds | Body weight | 45 seconds |
Download the 12reps app to see all exercise demos
How the 12Reps App Enhances Your Fat Loss Journey
The 12Reps app isn’t just a workout tracker, it’s your complete fat loss companion. Here’s how it specifically helps with fat loss:
Nutrition Guidelines for Maximum Fat Loss
While this program will burn a ton of calories and build muscle, you still need to be in a calorie deficit to lose fat. Here are the key nutrition principles:
Expected Results and Timeline
With consistent training and proper nutrition, here’s what you can expect:
Remember, the scale may not always accurately reflect your progress, as you’re building muscle while losing fat. Take progress photos and body measurements – these will show your true transformation.
Conclusion: Your New Life Starts Now
This 12-week program isn’t just about losing 10kg – it’s about completely transforming your relationship with fitness and your body. The combination of progressive strength training, smart programming, and the 12Reps app gives you everything you need to succeed.
The research is clear: strength training is superior to cardio for fat loss and long-term health [1][2][3]. You’ll not only lose fat but build muscle, improve your metabolism, and develop habits that will keep you lean for life.
The 12Reps app makes this entire process simple and trackable. No more guessing, no more wondering if you’re making progress. The app will guide you through every workout and show you exactly how you’re improving.
Your transformation starts with your first workout. Download the 12Reps app, start with Phase 1, and commit to the process. In 12 weeks, you’ll be amazed at what you’ve accomplished.
Remember: consistency beats perfection every time. Show up, do the work, and trust the process. Your future self will thank you.
References
[1] Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., … & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. *Journal of Applied Physiology*, 113(12), 1831-1837. https://journals.physiology.org/doi/full/10.1152/japplphysiol.01370.2011
[2] Salamon, M. (2023). Strength training might lengthen life. *Harvard Health Publishing*. https://www.health.harvard.edu/staying-healthy/strength-training-might-lengthen-life
[3] Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. *Journal of Obesity*, 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042270/
