12 weeks 2 shred

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See the video intro and overview for 12 Weeks 2 shred

Welcome to 12 weeks 2 shred. If you’ve just finished 8 weeks of my beginner workout program then well done and thanks for coming back for more! I promise you won’t be disappointed!

Now it’s time to really start building some muscle. We are going to be doing almost the exact same routine I used when I started to take weight training seriously. Ive taken the base and tweaked and kicked it up a notch so you can really get some good results. Pictures speak louder than words so here’s the picture of myself before and after I started using this workout to hopefully get you motivated.

Please note these pictures are based on a 3 year transformation. This workout is going to get you amazing results but building muscle or burning fat will always take time, be patient and work hard and I promise you will get the results.

12 weeks 2 shred is an absolutely free, full, 4 day a week workout program designed to get you in the best shape of your life at home. This is a great all around workout which anyone could use to put on lean muscle and it’s also fantastic for losing fat and toning up. You will burn just as much if not more calories with this intense weight training program than you will on a treadmill. This workout is also perfect for skinny guys aka hard-gainers who are struggling to put muscle on. OK… enough hype! Let’s get started!

Are you re-visiting this page to check today’s workout? Save time using the quick links below to jump straight to today’s section!

What you will need for this program

Now, on this program I strongly recommend you start investing in some high quality gear if you haven’t yet as things start to get more intense. However if you can’t afford new equipment don’t worry. This workout can still be performed with just the basics! I’ve also recommended some supplements below that will help you out, especially for hardgainers.

For this workout all you need is:
1. Pair of dumbbells
2. Pull up bar / door frame
3. Adjustable weight bench
4. Stop watch / timer
5. Water bottle

recommended equipment

Recommended supplements

The 2 phases explained

For this workout things are going to be slightly different. You will now be training 4 days a week with two phases which rotate every 3 weeks. The idea is to keep the muscles on their toes and give them a good shock every 3 weeks with a fresh workout. See below for the complete schedule. (Click on a day in the table below to quickly jump to the workout)

the workout split broken down

Here’s the split we are going to be using for phases 1 and 2. As you can see below on phase 2 the back is paired with the chest on day one which allows us to focus purely on arms in day 3. This is great as it not only gives the muscles a good shock, but also allows us to hit the arms in more more depth making sure we hit those biceps and triceps from every angle possible.

If you’re already running this program and looking to quickly find today’s workout you can click on a day below in the table to quickly jump to that section.

Phase 1 – Overview

Phase 1 is all about classic body-building. A simple selection of compound and isolation exercises that have been tried, tested and proven to give amazing results for decades. This phase is all about giving it your all and lifting with the heaviest weight you can handle with good form. We are going to be aiming for around 8-10 reps on most exercises.

Onto the workout!

You’re probably itching to get started, so let’s get going with day 1!
With all these workouts we are going to be using 45 seconds rest between each set. It’s important to stick to this to get everything done on time but also to keep your heart racing so we are burning fat too.


Phase 1 Workouts


Phase 1, Day 1 – Chest and Triceps

Start the week strong with an intense chest and tricep workout! There are a lot of exercises here so make sure you focus and keep your rest period under 1 minute so this can be done in just over an hour.

Exercise 1

Flat chest press  (4 sets, 8-10 reps)
Perform this with either a barbell or dumbbells depending on what’s available at the gym or in your home set-up.


Exercise 2

Incline chest press (4 sets, 8-10 reps)
Perform this with either barbell or dumbbells depending on what’s available at the gym or in your home set-up.


Exercise 3

Flat dumbbell flys (4 sets, 10-12 reps)


Exercise 4

Push ups on the floor 3 sets, as many reps as you can do.


Exercise 5

Incline dumbbell flys (4 sets, 10-12 reps)


Exercise 6

Close grip dumbbell press (3 sets, 8-10 reps)


Exercise 7

Dumbbell skull crushers (3 sets 8-10 reps)


Exercise 8

Tricep kickbacks (2 sets, 8-10 reps)

Well done…. Day 1 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 1, Day 2 – Legs and Abs

While our chests are recovering from yesterday’s workout we are going to hit the legs and abs hard.

Exercise 1

Dumbbell or barbell squats (5 sets, 8-12 reps.)


Exercise 2

Dumbbell lunges (4 sets, 8-12 reps)


Exercise 3

Leg extensions (4 sets, 10-12 reps)
(If you don’t have a leg extension attachment for your bench you can replace this with step-ups. Just grab a dumbbell in each hand and step up onto a raised platform or your bench lifting one leg at time. This simple movement is great for working your quads and glutes)


Exercise 4

Standing calf raise (4 sets, 15-20 reps)
(Top tip: You can use a large weight disc on the floor as a stepping pad.)

Stand in the starting potion with a dumbbell in each hand facing into your legs. Place the ball of your foot on a slightly raised surface. For this you can use a simple wooden board or even a weights disc. Raise your heels off the floor and hold the position for 2 seconds breathing out as you feel your calf muscles contract. Follow this motion for 15 to 20 reps. Repeat this exercise 4 times with 45 seconds rest.


Now we’re moving onto abs. It’s going to be a quick burst. Perform the following exercises all back to back.

Exercise 5

Crunches (20 reps)


Exercise 6

Rotational crunch (20 reps, 10 each side)


Exercise 7

Knee-ins (10-12 reps)


Exercise 8

Leg raises (10-12 reps)

Well done…. Day 2 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 1, Day 3 – Back and Biceps

Time to build up that V-shaped upper back and of course, those big biceps!

Exercise 1

Wide grip pull-ups (4 sets, as many reps as you can do)


Exercise 2

Single arm dumbbell rows (4 sets, 8-10 reps each side)


Exercise 3

Incline bench row (4 sets, 8-10 reps each side)


Exercise 4

Reverse dumbbell flys (4 sets, 8-10 reps)


Exercise 5

Barbell curls (3 sets, 8-10 reps)
Dumbbell curls are just as good if you don’t have a bar, don’t worry!


Exercise 6

Dumbbell hammer curls (3 sets, 8-10 reps each arm)


Exercise 7

Incline bench curls (3 sets, 8-10 reps each arm)

Well done…. Day 3 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 1, Day 4 – Rest

It’s the first rest day of the program and boy, have you earned it! Enjoy your day off as your muscles recover and grow. Don’t forget to stick to your diet and take your protein shake as your body is going to be using all of these nutrients to aid in the recovery process.


Phase 1, Day 5 – Shoulders and Triceps

It’s the final workout of the week! Time to hit those shoulders hard. We are also going to include some isolation tricep exercises.

Exercise 1

Dumbbell shoulder press (4 sets, 8-10 reps)


Exercise 2

Dumbbell side raises (4 sets, 10-12 reps)


Exercise 3

Shrugs (4 sets, 10-12 reps)


Exercise 4

Arnold press (4 sets, 8-10 reps)


Exercise 5

Dumbbell front raises, (2 sets, 8-10 reps)


Exercise 6

Dips (can be done using bench or dip station) 4 sets, as many reps as you can.


Exercise 7

Dumbbell skull crushers (4 sets, 8-10 reps)

Well done…. Day 5 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 1, Day 6 – Rest

Well done on completing the first week of Phase 1! Now you have 2 days for rest and recovery. Now remember phase 1 is repeated for 3 weeks then you move onto phase 2. For the full day-by-day listed schedule click here to scroll up.



Phase 1, Day 7 – Rest


Phase 2 – Overview

Phase 2 is all about fast and furious super sets. We’ve just finished our first 3 weeks of heavy lifts and our body is expecting the same. Well it’s in for a hell of a shock because this week we are going to shock the muscles with a series of intense supersets. What’s a superset? A super set is when you perform two exercises back to back without taking any break in between. It’s going to be a hard fast paced workout so make sure you’re ready to bring it!


Phase 2 Workouts


The     means that the two exercises are performed together directly after each other with 0 rest. For example the first superset on day 1 you would perform 10-12 reps of chest press then jump straight into wide angle pullups.

Phase 2, Day 1 – Chest and back


Watch the full workout video

superset 1

Flat bench press into         Wide grip pull ups
4 sets 10-12 reps per exercise


superset 2

Incline bench press into         SIngle arm rows
4 sets 10-12 reps per exercise


superset 3

Pushups into        Incline bench rows
4 sets 10-12 reps per exercise


superset 4

Chin-ups into       Flat flys
4 sets 10-12 reps per exercise


Well done…. Day 1 complete!

I hope you enjoyed your first week of supersets in phase 2! Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 2, Day 2 – Legs and abs

For legs our superset is going to be slightly different. I have paired three killer exercises together to be performed back to back to create a triangle. We are going to keep things simple but effective and perform this 6 times. Here’s the set.

Watch the full workout video


Legs triangle set

10-15 Squats into        10-15 lunges into        10-15 Leg extensions
6 sets, 30-45 reps total per set.

If you don’t have a bench with a leg extension attachment then you can replace the leg extensions portion with step-ups, just like in phase 1


Abs

Now you can pick one out of two Abs workouts. I’ve created a video for each workout. Check them out below!


Well done…. Day 2 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 2, Day 3 – Arms

Here’s what you’ve been waiting for… Arms day!

Watch the full workout video


superset 1

Chin-ups         Hammer curls
4 sets 10-12 reps per exercise


superset 2

Barbell curls into        Incline bench dumbbell curls
4 sets 10-12 reps per exercise


superset 3

Close grip dumbell press into        Dumbbell skullcrushers
4 sets 10-12 reps per exercise


superset 4

Overhead extensions       Kickbacks
4 sets 10-12 reps per exercise


Well done…. Day 3 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 2, Day 4 – Rest



Phase 2, Day 5 – Shoulders and chest

Make sure you use a lower weight for your chest press as your chest is going to be a lot weaker after the shoulder exercise. Stay safe and start off nice and light to get used to the supersets.

Watch the full workout video


superset 1

Sitting shoulder press         Incline dumbbell chest press
4 sets 10-12 reps per exercise


superset 2

Dumbbell front raises         Dumbbell incline flys
4 sets 10-12 reps per exercise


superset 3

Flat chest press       Side raises
4 sets 10-12 reps per exercise


superset 4

Floor pushups       Shrugs
4 sets 10-12 reps per exercise


Well done…. Day 5 complete!

Time to hit that post workout protein shake! If you haven’t found a good shake yet you can see my recommendations by clicking here.


Phase 2, Day 6 – Rest

Well done on completing the first week of Phase 2! Now you have 2 days for rest and recovery, then it’s 2 more weeks of phase 2 before jumping back into another 3 weeks of phase 1. Your body won’t know what’s hit it! For the full day by day listed schedule click here to scroll up.


Phase 2, Day 7 – Rest


And there we have it guys, that’s a week of phase 2 complete! That’s all you need to know to complete the full 12 weeks. Good luck and be sure to let me know how your’re getting on!

Enjoying the workout so far or have any questions? Join the Homeshredded community below and let us know how you’re getting on!