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
Table of Contents
- Introduction: Your Complete Life Transformation Starts Here
- The Science of Strength Training for Fat Loss
- Beyond Weight Loss: The Life-Changing Benefits
- The 12Reps App: Your Personal Transformation Coach
- Complete 12-Week Program Overview
- Phase 1: Foundation Building (Weeks 1-4)
- Phase 2: Intensity Boost with Supersets (Weeks 5-8)
- Phase 3: Maximum Fat Burn (Weeks 9-12)
- How to Use the 12Reps App for Maximum Results
- Nutrition Guidelines for 10kg Fat Loss
- Expected Results and Timeline
- Common Mistakes and How to Avoid Them
- Your Action Plan: Getting Started Today
- Conclusion: Your New Life Awaits
- References
Introduction: Your Complete Life Transformation Starts Here
Hey there! I’m Will, and I’ve been helping people completely transform their lives through strength training for over 10 years. If you’re reading this, you’re probably tired of carrying extra weight and ready to make a real change. But here’s what most people don’t realise, losing 10kg of fat isn’t just about looking better. It’s about becoming a completely different person.
I’m talking about waking up with more energy than you’ve had in years. I’m talking about feeling confident enough to speak up in meetings at work. I’m talking about having the stamina and drive to be more intimate with your partner. I’m talking about being the person who suggests family adventures instead of making excuses to stay home.
This isn’t just another workout plan. This is a scientifically designed 12-week program that will help you lose 10kg of fat while building lean muscle, boosting your confidence, increasing your energy, and transforming every aspect of your life. And we’re going to do it all using the incredible 12Reps app, which makes this entire process simple, trackable, and actually fun.
The Science of Strength Training for Fat Loss
Let me blow your mind with some science. Most people believe that cardio is the most effective way to lose fat. That’s completely wrong, and here’s why strength training is actually way better:
Research shows that people who combine strength training with proper nutrition lose significantly more fat and keep it off longer than those who just do cardio or diet alone [1]. Additionally, they appear significantly better because they maintain their muscle mass throughout the fat loss process.
Beyond Weight Loss: The Life-Changing Benefits
Losing 10kg is impressive, but the real magic lies in the other benefits you’ll experience. These are the changes that will actually transform your life:
Boost Your Confidence and Self-Esteem
This is probably the most significant benefit, and it occurs more quickly than you might expect. Research indicates that physical activity is directly linked to self-esteem, with studies revealing that 27% of the variance in self-esteem can be attributed to physical activity and fitness levels [2].
Here’s what happens: Every time you complete a workout, you prove to yourself that you can do hard things. Every time you lift a weight that felt impossible a few weeks ago, you build mental toughness. Every time you look in the mirror and see positive changes, your confidence grows.
I’ve seen this transformation thousands of times. People start the program feeling insecure and self-conscious, and within a few weeks, they’re walking taller, speaking up more, and taking on challenges they never would have considered before. It’s like watching someone discover their inner superhero.
The confidence you build in the gym transfers to every area of your life. You’ll be more assertive at work, more social in group settings, and more willing to take on new challenges. It’s amazing how much your entire personality can change when you feel strong and capable.
Increase Your Sex Drive and Libido
Let’s talk about something that doesn’t get discussed enough – how strength training can completely revitalise your sex life. This applies to both men and women, and the science is pretty clear.
For men, strength training naturally increases testosterone levels. Testosterone is the primary hormone responsible for sex drive, and research shows that recreational weight lifting causes a significant uptick in circulating testosterone [3]. Higher testosterone levels mean higher libido, better performance, and greater satisfaction.
For women, the benefits are just as impressive. Studies show that women who exercise regularly experience elevated levels of sexual desire and improved sexual function [3]. Exercise increases blood flow, improves body image, and boosts confidence, all of which contribute to a healthier sex life.
But it’s not just about hormones. When you feel good about your body, when you have more energy, and when you’re more confident, you naturally become more interested in intimacy. You stop avoiding situations where you might be seen without clothes, and you start feeling proud of your body instead of ashamed of it.
I’ve had countless clients tell me that their relationships improved dramatically after starting a strength training program. They feel more attractive, more energetic, and more confident in intimate situations. It’s one of those benefits that people don’t expect but end up being incredibly grateful for.
Supercharge Your Energy Levels
If you’re tired of feeling exhausted all the time, strength training can change your life. This might seem counterintuitive, how can working out give you more energy? But the science is crystal clear.
Regular strength training improves your cardiovascular efficiency, increases your muscles’ ability to produce energy, and optimises your hormonal profile for sustained energy throughout the day [2]. You’ll notice that you no longer experience the afternoon crash. You’ll have energy to play with your kids after work instead of collapsing on the couch. You’ll wake up feeling refreshed, rather than dragging yourself out of bed.
The energy boost happens on multiple levels. Physically, your body becomes more efficient at producing and using energy. Mentally, the endorphins released during exercise create a natural mood elevation that lasts for hours. Emotionally, the sense of accomplishment and progress keeps you motivated and energised throughout the day.
I’ve seen people go from needing three cups of coffee just to function to bouncing out of bed ready to tackle the day. The energy increase is so dramatic that many of my clients say it’s the benefit they notice first, even before they see physical changes.
Become More Outgoing and Social
This is one of my favourite transformations to witness. When people start feeling better about themselves physically, they naturally become more social and outgoing. Research on physical activity and self-esteem indicates that exercise has a direct impact on our self-esteem, leading to improved social interactions [2].
Think about it, when you feel strong, confident, and energetic, you’re more likely to accept social invitations, start conversations, and put yourself out there. You stop avoiding social situations because you’re worried about how you look or feel. Instead, you start seeking them out because you feel good about yourself.
I’ve watched introverted clients become social butterflies, shy people become leaders, and people who used to avoid group activities become the ones organising them. It’s incredible how much your social life can improve when you feel good about yourself physically.
The 12Reps App: Your Personal Transformation Coach
Now, let’s talk about the tool that’s going to make this entire transformation possible: the 12Reps app. I’ve used dozens of fitness apps over the years, and this one is in a league of its own for fat loss and body transformation.
The app basically eliminates all the guesswork from fat loss. It tells you exactly what to do, how much weight to use, how long to rest, and tracks your progress automatically. This is especially important when you’re in a calorie deficit because it’s easy to lose motivation when you’re not eating as much as usual.
Complete 12-Week Program Overview
This program is specifically designed for maximum fat loss while preserving 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 with Supersets
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 |
Barbell Overhead Press | Barbell | 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 Push 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 |
PHASE 2: INTENSITY BOOST WITH SUPERSETS (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 |
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 |
How to Use the 12Reps App for Maximum Results
The 12Reps app is going to be your secret weapon for this transformation, but you need to know how to use it properly. Here’s your complete guide:
Nutrition Guidelines for 10kg Fat Loss
While this program will burn a massive amount of calories and build muscle, you still need to be in a calorie deficit to lose fat. Here’s your complete nutrition strategy:
Expected Results and Timeline
With consistent training and proper nutrition, here’s what you can realistically expect:
Remember, the scale may not always accurately reflect your progress, as you’re building muscle while losing fat. Take progress photos, body measurements, and track how your clothes fit – these will show your true transformation.
Common Mistakes and How to Avoid Them
After 10 years of training people, I’ve seen the same mistakes over and over. Here’s how to avoid them:
Your Action Plan: Getting Started Today
Here’s exactly what you need to do to start your transformation:
Conclusion: Your New Life Awaits
This 12-week program isn’t just about losing 10kg of fat – it’s about completely transforming your life. You’re going to build confidence you never knew you had. You’ll have energy that makes you feel 10 years younger. You’ll improve your relationships, work performance, and overall quality of life.
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, confidence building, and long-term health [1][2][3].
You’ll not only lose fat but build muscle, boost your metabolism, increase your libido, and develop habits that will keep you lean and confident for life. The 12Reps app makes this entire process simple, trackable, and actually enjoyable.
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 – not just physically, but in every area of your life.
Remember: consistency beats perfection every time. Show up, do the work, track your progress in the app, and trust the process. Your future self – the confident, energetic, strong version of you – is waiting.
The person you’ll become in 12 weeks will thank you for starting today. Let’s do this!
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] Zamani Sani, S. H., Fathirezaie, Z., Brand, S., Pühse, U., Holsboer-Trachsler, E., Gerber, M., & Talepasand, S. (2016). Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. *Neuropsychiatric Disease and Treatment*, 12, 2617-2625. https://pmc.ncbi.nlm.nih.gov/articles/PMC5068479/
[3] Hackney, A. C., Lane, A. R., Register-Mihalik, J., & O’Leary, C. B. (2017). Endurance exercise training and male sexual libido. *Medicine & Science in Sports & Exercise*, 49(7), 1383-1388. https://pubmed.ncbi.nlm.nih.gov/28195945/
