Practical Fitness
12 week strength and fitness transformation program
Created by Certified Personal Trainer Austin Flath (ISSA).
You've had enough!
Your tired of being overweight, sick and tired, and just about hopeless! You've tried everything and you're about ready to give up if you haven’t already with your exercise and health goals. It gets frustrating when you have all this information and workout advise from influencers and the internet but you just can't stay consistent and are not seeing results.
Take a minute and think about how much getting in shape means to you. I'm ready to bet you that you think you've tried everything. A workout from this trainer, a new core workout from another blog, a different nutrition/diet philosophy. there's one thing missing. Real structure from a personal trainer who took the time to develop real programs based on real results!
No more jumping around from program to program. Just implement what you learn from this blog.
Start at the beginner and low impact workouts combined with a walking routine and the resistance bands training routine, if you need to, and you can take baby steps while making real life changing progress!
What makes my program different you ask? Well I've put together all my best professional knowledge and experience, organized it in my blog specifically with people in mind who can't afford a personal trainer! A personal trainer is the difference maker in your journey and that's why I made so many of my fitness programs free! I want to see America get moving and get healthy!
You might ask me.. Well, isn't it just another cookie cutter program? No! I laid out all the most important and most basic fundamentals in strength training and fitness that you must master to get in shape! I've been a coach and personal trainer since 2009 and am certified through the ISSA which is accredited as well.
Know that with my workouts you are getting the most bang for your buck and will be working as efficient as possible in your workouts and nutrition plan.
There are 5 areas you need to master to be in your best health. They are...
1. Strength Training
2. Cardio
3. Sound Nutrition
4. Flexibility Training
5. Rest/Recovery!
They are in no order and you have to do all 5 to reach your full potential.
I want you to combine this program with the on-demand workout program blog post for HIIT and Cardio Training 2-3 times a week if you want to accelerate your progress!
That's a must!
And the Practical Nutrition guide is the nutrition program that goes along with this program! Created by Certified Nutritionist (ISSA). Austin Flath. I will put a link below.
Free personal training and nutrition coaching! If that doesn't get you off the couch and a little fired up and wanting to make a change, then I don't know what will! Best of luck to you and remember.. Quitters never win!
For the endurance phase of training use 40 percent of your 1rm.
The Strength phase use 80 percent of your 1rm.
The Power phase use 55 percent of your 1rm.
Rest 30 seconds to one minute in between each exercise.
1rm=1 rep max.
Don't forget to breathe properly. When lowering the weight breath in and when raising the weight, exhale. Do not hold your breath!
Week 1-4 Endurance Training
Day One
Lower body Day
Warm-up 5-10 minutes
Barbell Squats 3 sets of 20 reps
Front Squats 3 sets of 15 reps
Leg Press 3 sets of 20 reps
Straight-Leg Deadlift 3 sets of 10 reps
Lunges 3 sets of 10 reps each leg
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10
5 minute Jog for cool down
Day Two
Cardio/Ab day
45 Minutes of Stationary Bike
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10 reps
Day Three
Rest/Stretch/Walk
Toe Touches 3 sets of 30 seconds
Quad Stretch 3 sets of 30 seconds
Lunge Stretch/Hip Flexor 3 sets of 30 seconds
Groin Stretch 3 sets of 30 seconds
Downward Facing Dog 3 sets of 30 seconds
Day Four
Upper Body
Dumbbell Bench Press 3 sets of 20 reps
Super Set w/ Push-ups 10 reps
Bench Dips 3 sets of 15 reps
Triceps Extensions 3 sets of 12 reps
Chin-ups 3 sets of 10 reps
Lat-Pull Downs 3 sets of 20 reps
Dumbbell Row 3 sets of 15 reps
Day Five
Lower body Day
Warm-up 5-10 minutes
Barbell Squats 3 sets of 20 reps
Front Squats 3 sets of 15 reps
Leg Press 3 sets of 20 reps
Straight-Leg Deadlift 3 sets of 10 reps
Lunges 3 sets of 10 reps each leg
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10 reps
35 Minutes of Cardio (Elliptical)
5 minute Jog for cool down
Day Six
Cardio/Ab day
45 Minutes of Stationary Bike
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
Day Seven
Upper Body
Dumbbell Bench Press 3 sets of 20 reps
Super Set w/ Push-ups 10 reps
Bench Dips 3 sets of 15 reps
Triceps Extensions 3 sets of 12 reps
Chin-ups 3 sets of 10 reps
Lat-Pull Downs 3 sets of 20 reps
Dumbbell Row 3 sets of 15 reps
Repeat week one for four weeks before starting week two.
Weeks 5-9 Strength Training
Day One
Upper Body/Core
Incline Bench Press 3 sets of 8 reps
Shoulder Press 3 sets of 10 reps
Dips 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Upright Rows 3 sets of 10 reps
Dumbbell Reverse Flys 3 sets of 10 reps
V-Ups 3 sets of 15 reps
Weighted Sit-ups 3 sets of 10 reps
Hanging Leg Raises 3 sets of 50 reps
Planks 3 sets of 45 seconds
Day Two
Shoulders and Cardio
Lateral Raises 3 sets of 10 reps
Front Raisers 3 sets of 10 reps
Standing Military Press 3 sets of 10 reps
Weighted Push-ups 3 sets of 12 reps
Planks 3 sets 1 minute each
45 Minutes of Step Climber
Day Three
Legs/Core
Sumo Deadlift 3 sets of 10 reps
Front Squat 3 sets of 6 reps
Step-ups 3 sets of 12 reps
Lunges 3 sets of 15 reps each leg
Planks 4 sets of 45 seconds
Bicycle sit-ups 4 sets of 25 reps
V-Ups 3 sets of 25 reps
Hanging Leg Raises 3 sets of 50 reps
Day Four
Upper Body/Core
Incline Bench Press 3 sets of 8 reps
Shoulder Press 3 sets of 10 reps
Dips 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Upright Rows 3 sets of 10 reps
Dumbbell Reverse Flys 3 sets of 10 reps
V-Ups 3 sets of 15 reps
Weighted Sit-ups 3 sets of 10 reps
Hanging Leg Raises 3 sets of 50
Planks 3 sets of 45 seconds
Day Five
Cardio and Abs
20 Minutes of Jump Rope
Planks 4 sets of 45 seconds
Bicycle Sit-ups 4 sets of 25 reps
V-Ups 3 sets of 25 reps
Hanging Leg Raises 3 sets of 50 reps
Weeks 9-12 Power Training
Day One
Lower body Day
Warm-up 5-10 minutes
Barbell Squats 3 sets of 6 reps
Front Squats 3 sets of 6 reps
Leg Press 3 sets of 6 reps
Straight-Leg Deadlift 3 sets of 8 reps
Lunges 3 sets of 10 reps each leg
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10 reps
5 minute Jog for cool down
Day Two
Cardio/Ab day
45 Minutes of Stationary Bike
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
Day Three
Upper Body/Core
Incline Bench Press 3 sets of 8
Shoulder Press 3 sets of 10 reps
Dips 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Upright Rows 3 sets of 10
Dumbbell Reverse Flys 3 sets of 10
V-Ups 3 sets of 15
Weighted Sit-ups 3 sets of 10
Hanging Leg Raises 3 sets of 50
Planks 3 sets of 45 seconds
Day Four
Shoulders and Cardio
Lateral Raises 3 sets of 10 reps
Front Raisers 3 sets of 10 reps
Standing Military Press 3 sets of 10 reps
Weighted Push-ups 3 sets of 12 reps
Planks 3 sets of 1 minute reps
45 Minutes of Step Climber
Day Five
Legs/Core
Sumo Deadlift 3 sets of 10 reps
Front Squat 3 sets of 6 reps
Step-ups 3 sets of 12 reps
Lunges 3 sets of 15 reps each leg
Planks 4 sets of 45 seconds
Bicycle sit-ups 4 sets of 25 reps
V-Ups 3 sets of 25 reps
Hanging Leg Raises 3 sets of 50 reps
There you have it!
If you've followed the 12-week fitness program then you should have noticed you were stronger, leaner, more flexible, and have improved your confidence/self-esteem. You're on your way to a transformation and your best life! You can do it! It's hard I know. It's going to be one of the hardest things you've ever done but remember it's also going to be the most rewarding. Just take it one day at a time and keep your goals and motivation on the top of your mind!
You've had enough!
Your tired of being overweight, sick and tired, and just about hopeless! You've tried everything and you're about ready to give up if you haven’t already with your exercise and health goals. It gets frustrating when you have all this information and workout advise from influencers and the internet but you just can't stay consistent and are not seeing results.
Take a minute and think about how much getting in shape means to you. I'm ready to bet you that you think you've tried everything. A workout from this trainer, a new core workout from another blog, a different nutrition/diet philosophy. there's one thing missing. Real structure from a personal trainer who took the time to develop real programs based on real results!
No more jumping around from program to program. Just implement what you learn from this blog.
Start at the beginner and low impact workouts combined with a walking routine and the resistance bands training routine, if you need to, and you can take baby steps while making real life changing progress!
What makes my program different you ask? Well I've put together all my best professional knowledge and experience, organized it in my blog specifically with people in mind who can't afford a personal trainer! A personal trainer is the difference maker in your journey and that's why I made so many of my fitness programs free! I want to see America get moving and get healthy!
You might ask me.. Well, isn't it just another cookie cutter program? No! I laid out all the most important and most basic fundamentals in strength training and fitness that you must master to get in shape! I've been a coach and personal trainer since 2009 and am certified through the ISSA which is accredited as well.
Know that with my workouts you are getting the most bang for your buck and will be working as efficient as possible in your workouts and nutrition plan.
There are 5 areas you need to master to be in your best health. They are...
1. Strength Training
2. Cardio
3. Sound Nutrition
4. Flexibility Training
5. Rest/Recovery!
They are in no order and you have to do all 5 to reach your full potential.
I want you to combine this program with the on-demand workout program blog post for HIIT and Cardio Training 2-3 times a week if you want to accelerate your progress!
That's a must!
And the Practical Nutrition guide is the nutrition program that goes along with this program! Created by Certified Nutritionist (ISSA). Austin Flath. I will put a link below.
Free personal training and nutrition coaching! If that doesn't get you off the couch and a little fired up and wanting to make a change, then I don't know what will! Best of luck to you and remember.. Quitters never win!
For the endurance phase of training use 40 percent of your 1rm.
The Strength phase use 80 percent of your 1rm.
The Power phase use 55 percent of your 1rm.
Rest 30 seconds to one minute in between each exercise.
1rm=1 rep max.
Don't forget to breathe properly. When lowering the weight breath in and when raising the weight, exhale. Do not hold your breath!
Week 1-4 Endurance Training
Day One
Lower body Day
Warm-up 5-10 minutes
Barbell Squats 3 sets of 20 reps
Front Squats 3 sets of 15 reps
Leg Press 3 sets of 20 reps
Straight-Leg Deadlift 3 sets of 10 reps
Lunges 3 sets of 10 reps each leg
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10
5 minute Jog for cool down
Day Two
Cardio/Ab day
45 Minutes of Stationary Bike
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10 reps
Day Three
Rest/Stretch/Walk
Toe Touches 3 sets of 30 seconds
Quad Stretch 3 sets of 30 seconds
Lunge Stretch/Hip Flexor 3 sets of 30 seconds
Groin Stretch 3 sets of 30 seconds
Downward Facing Dog 3 sets of 30 seconds
Day Four
Upper Body
Dumbbell Bench Press 3 sets of 20 reps
Super Set w/ Push-ups 10 reps
Bench Dips 3 sets of 15 reps
Triceps Extensions 3 sets of 12 reps
Chin-ups 3 sets of 10 reps
Lat-Pull Downs 3 sets of 20 reps
Dumbbell Row 3 sets of 15 reps
Day Five
Lower body Day
Warm-up 5-10 minutes
Barbell Squats 3 sets of 20 reps
Front Squats 3 sets of 15 reps
Leg Press 3 sets of 20 reps
Straight-Leg Deadlift 3 sets of 10 reps
Lunges 3 sets of 10 reps each leg
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10 reps
35 Minutes of Cardio (Elliptical)
5 minute Jog for cool down
Day Six
Cardio/Ab day
45 Minutes of Stationary Bike
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
Day Seven
Upper Body
Dumbbell Bench Press 3 sets of 20 reps
Super Set w/ Push-ups 10 reps
Bench Dips 3 sets of 15 reps
Triceps Extensions 3 sets of 12 reps
Chin-ups 3 sets of 10 reps
Lat-Pull Downs 3 sets of 20 reps
Dumbbell Row 3 sets of 15 reps
Repeat week one for four weeks before starting week two.
Weeks 5-9 Strength Training
Day One
Upper Body/Core
Incline Bench Press 3 sets of 8 reps
Shoulder Press 3 sets of 10 reps
Dips 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Upright Rows 3 sets of 10 reps
Dumbbell Reverse Flys 3 sets of 10 reps
V-Ups 3 sets of 15 reps
Weighted Sit-ups 3 sets of 10 reps
Hanging Leg Raises 3 sets of 50 reps
Planks 3 sets of 45 seconds
Day Two
Shoulders and Cardio
Lateral Raises 3 sets of 10 reps
Front Raisers 3 sets of 10 reps
Standing Military Press 3 sets of 10 reps
Weighted Push-ups 3 sets of 12 reps
Planks 3 sets 1 minute each
45 Minutes of Step Climber
Day Three
Legs/Core
Sumo Deadlift 3 sets of 10 reps
Front Squat 3 sets of 6 reps
Step-ups 3 sets of 12 reps
Lunges 3 sets of 15 reps each leg
Planks 4 sets of 45 seconds
Bicycle sit-ups 4 sets of 25 reps
V-Ups 3 sets of 25 reps
Hanging Leg Raises 3 sets of 50 reps
Day Four
Upper Body/Core
Incline Bench Press 3 sets of 8 reps
Shoulder Press 3 sets of 10 reps
Dips 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Upright Rows 3 sets of 10 reps
Dumbbell Reverse Flys 3 sets of 10 reps
V-Ups 3 sets of 15 reps
Weighted Sit-ups 3 sets of 10 reps
Hanging Leg Raises 3 sets of 50
Planks 3 sets of 45 seconds
Day Five
Cardio and Abs
20 Minutes of Jump Rope
Planks 4 sets of 45 seconds
Bicycle Sit-ups 4 sets of 25 reps
V-Ups 3 sets of 25 reps
Hanging Leg Raises 3 sets of 50 reps
Weeks 9-12 Power Training
Day One
Lower body Day
Warm-up 5-10 minutes
Barbell Squats 3 sets of 6 reps
Front Squats 3 sets of 6 reps
Leg Press 3 sets of 6 reps
Straight-Leg Deadlift 3 sets of 8 reps
Lunges 3 sets of 10 reps each leg
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
V-Ups 2 sets of 10 reps
5 minute Jog for cool down
Day Two
Cardio/Ab day
45 Minutes of Stationary Bike
Planks 3 sets of 40 seconds
Hanging Leg Raises 3 sets of 25 reps
Bicycle Sit-ups 2 sets of 20 reps
Day Three
Upper Body/Core
Incline Bench Press 3 sets of 8
Shoulder Press 3 sets of 10 reps
Dips 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Upright Rows 3 sets of 10
Dumbbell Reverse Flys 3 sets of 10
V-Ups 3 sets of 15
Weighted Sit-ups 3 sets of 10
Hanging Leg Raises 3 sets of 50
Planks 3 sets of 45 seconds
Day Four
Shoulders and Cardio
Lateral Raises 3 sets of 10 reps
Front Raisers 3 sets of 10 reps
Standing Military Press 3 sets of 10 reps
Weighted Push-ups 3 sets of 12 reps
Planks 3 sets of 1 minute reps
45 Minutes of Step Climber
Day Five
Legs/Core
Sumo Deadlift 3 sets of 10 reps
Front Squat 3 sets of 6 reps
Step-ups 3 sets of 12 reps
Lunges 3 sets of 15 reps each leg
Planks 4 sets of 45 seconds
Bicycle sit-ups 4 sets of 25 reps
V-Ups 3 sets of 25 reps
Hanging Leg Raises 3 sets of 50 reps
There you have it!
If you've followed the 12-week fitness program then you should have noticed you were stronger, leaner, more flexible, and have improved your confidence/self-esteem. You're on your way to a transformation and your best life! You can do it! It's hard I know. It's going to be one of the hardest things you've ever done but remember it's also going to be the most rewarding. Just take it one day at a time and keep your goals and motivation on the top of your mind!
