Get Shredded in 12 Weeks
12-Week Get Shredded Training Plan
Overview
The plan is divided into three 4-week phases:
- Weeks 1–4: Foundation – Master basic core and strength exercises
- Weeks 5–8: Intensification – Increase volume, weights, and challenge
- Weeks 9–12: Peak – Advanced exercises and high-intensity workouts
Weekly Schedule
| Day | Weeks 1–4 (Foundation) | Weeks 5–8 (Intensification) | Weeks 9–12 (Peak) |
|---|---|---|---|
| Mon | Strength + Core A: Squat, Bench, Lat Pulldown, Crunch, Reverse Crunch, Side Plank, Plank | Heavier Strength + Core A: add sets and weights | Advanced Strength + Core A: Decline Crunch, Hanging Leg Raises, Long Plank |
| Tue | Cardio: 25–30 min steady | Mixed Cardio: 30–40 min + optional sprints | HIIT + Steady Cooldown: 8×(45s fast / 60s easy) |
| Wed | Strength + Core B: Deadlift, OHP, Row, Leg Raises, Russian Twists, Dead Bug, Plank | Weighted Strength + Core B: longer planks, added weight | Advanced Strength + Core B: Ab-wheel, Heavy Twists |
| Thu | Interval Training: 6×(30s fast / 60s easy) | HIIT: 10×(30s all-out / 60s easy) | Conditioning: 30–40 min rower/stairs/cycle |
| Fri | Strength + Core C: Lunges, Push-ups, Pull-ups, Flutter Kicks, Knee Raises, Side Plank, Plank | High-Volume Strength + Core C: 4×10 sets, harder core | Advanced Strength + Core C: Weighted Push-ups, Pull-ups, Advanced Core |
| Sat | Optional Fat-Burn Cardio: 30–40 min steady | Long Cardio: 40–50 min | Long Fat-Burn: 45–60 min |
| Sun | Active Recovery: Stretch, walk, mobility | Active Recovery: Stretching/mobility | Full Recovery: Light movement, deep recovery |
Core Progression
- Weeks 1–4: Basic core moves; focus on form and endurance
- Weeks 5–8: Weighted core exercises, slower tempo for time-under-tension
- Weeks 9–12: Advanced moves, ab-wheel, hanging leg raises, longer planks
Nutrition Tips
- Maintain a 10–20% calorie deficit
- Macro split: 40% protein / 30% carbs / 30% fats
- Prioritize whole foods, high-protein meals, limited sugar
- Drink 2–3 liters water per day
- Track progress via photos, waist measurement, and strength gains
Recovery
- Sleep 7–9 hours nightly
- Stretch and mobilize after workouts
- Take recovery days if needed
"Hard work, consistency, and discipline reveals those shredded abs"