The Twelve Week Plan - Muscle Builder and Fat Loss - 1st Quarter

Created by slink

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4 Workouts / 22 Exercises

19% Cardio / 81% Strength Training

Workout Program Description

The 12 week plan is broken down into 4 groups of 3 weeks. Each week has 3 training days (ideally Monday, Wednesday & Friday) focusing on strength building exercises with some fat burning cardio in the form of interval training.  If you're really keen, you can add in some longer cardio sessions on the days in between your weights workouts.  It's designed for 3-5 gym visits a week depending on whether you want to add in the extra cardio endurance days and is ideal for those who...



You should have done a session of cardio before doing this workout, either immediately after the first day's weights or on a day in between. Whatever you do, make sure you've had at least a day's rest between weight training workouts. This workout emphasises biceps and back muscles.

View Workout Details

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Concentration Curl
5 sets: 8 reps, 8 reps, 8 reps, 8 reps, 8 reps
Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ...

Small Lat Pulldowns - Wide-Grip
5 sets: 12 reps, 12 reps, 12 reps, 12 reps, 12 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

Small Cable Curl - Standing
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul...

Small Upright Rows - Cable
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull...

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Stiff-Legged Barbell Deadlift
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo...

Small Bicycle Kicks
4 sets: 20 reps, 20 reps, 20 reps, 20 reps
Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo...


What People are Saying


der is a second quarter for dis program

SEARCH IT! its here somewhere.. nd who cares if der is no 3rd quarter.. u cud just mix up d routine.. or add sum exercises u want.. or increase d weights.. increase the repetition.. etc

Created over 6 years ago by januno



i got a question for this program, do you start with less weight and work it up. for example do you start with 20lbs a rep and then keep adding 5lbs every set or what? if anyone can let me know, i appreciate it.

Created over 6 years ago by jramirez02



There's only 1 quarter for this workout. The other quarters have not been included. Very disappointing for those wanting to challenge themselves and see progress with such a program. I suggest finding another one before you start this one and get disappointed.

Created over 6 years ago by jgary27


12 week

I chose this workout because I have twelve weeks to do it.

Created over 6 years ago by JGaytan


12 week plan

this sounds a little hard but I am willing to give it a try. I hope that this helps me with my weight loss.

Created over 6 years ago by amber388


12 week plan

Am I clear? Only two days of cardio for 30 minutes?

Created over 6 years ago by 41princess


RE: to eoincarroll

there is the 1st quarter and also a second quarter. i read somewhere that the creator left the site so there wont be any more quarters. (p.s i could be mistaken about that last part) hope that helps

Created over 6 years ago by cndman06


starting this today

but is there only one quarter??

Created over 6 years ago by EoinCarroll



good for me,short time

Created over 6 years ago by joeloaguirre


This has been good but its a shame there are no more quaters.

Created over 6 years ago by AngelusP


Five sets! , thats a little overkill for me.... four sets max... there is such a thing as working a muscle to hard

Created over 6 years ago by gameplan


RE: Workout Replacement

You can do the BP and DL with dumbbells.

Created over 6 years ago by ivanm


pushups. and grab anything heavy for the deadlift

Created over 6 years ago by fordexc


Workout Replacement

Is there anything anyone recommend for replacing the bench press and the stiffed-legged barbell deadlift? I do not have the bar to do these workouts. Thanks in advance.

Created over 6 years ago by coolmunk



Created over 6 years ago by U002



Disabled his account. Unless he rejoins, I don't think there will be any more entries to this workout series.

Created over 7 years ago by charliew77


3rd Quarter?

Most people stopped asking a year ago for the rest of the program...3rd quarter? 4th quarter? I'm only on 1st Quarter, but it would suck after doing 6 weeks of this workout to have to stpo and start something else, does anyone have any suggestions?

Created over 7 years ago by Doodles


Full body vs Split

@jclark20 - While I disagree with the choice and order of exercises found in this plan, there's definitely nothing wrong with doing full body workouts 3 days a week (M,W,F). 48hrs is enough time for your muscles to recover. Check out some strength training programs (as opposed to 'bodybuilding' programs) and you'll see that it's quite normal.

Created over 7 years ago by BorisPhukovsky


Nothing wrong with full body workouts... long as you don't overdo it with the volume. Think about it, on chest day most people will do 12 sets just for chest. Most full body programs will do 3-4 sets per day for each part. Your volume per week is the same and you have upped your frequency. Most people can recover just fine with the days between + weekends as long as you are not pushing the weights to muscular failure.

Created over 7 years ago by mozelstein


I Disagree, jclark

It seems to me that different sections are worked each time. Like, I don't see any tricep workouts in day 2. Likewise, in day 3, there's a lot of leg workouts, but there aren't any in the previous two days.

Created over 7 years ago by charliew77


wow, terrible

This is a terrible workout plan, as it does not focus on a particular muscle group on a day, but instead works everything everyday. Doing this does not give enough time for your muscles to rest and rebuild.

Created over 7 years ago by jclark20


Starting weights

Jamesgd: You need to experiment at first to find what's a good starting weight. Bear in mind that the first set shouldn't feel too much of a strain - you want the last rep of the last set to be the most you can possibly do. Once you've worked out what to start on, try increasing things gradually as you can after that. Good luck!

Created over 7 years ago by philgyford


Print Workout

STP: When you've joined a workout program you should see a little printer icon next to each day's exercise on your 'My Workout Log' page. This links to a printable page.

Created over 7 years ago by philgyford


At what weight should i start ?

at what weight should i start ? for the 1st quarter ?

Created over 7 years ago by jamesgd


Print Workout

Is there a way to print and take to the gym?

Created over 7 years ago by stp


Second quarter

The 2nd quarter is here: No sign of the 3rd quarter yet though...

Created over 7 years ago by philgyford



Hey, just started Gyminee. Plan to get started with the nutrition today, and start this program on Monday. Thanks!

Created over 7 years ago by mrlydian


Where is the rest of the workout, :(

Created over 8 years ago by paulmcglennon


Just started

Just started this workout today, I really enjoyed the feeling I got afterwards. I left the gym feeling as if I had accomplished a good workout. I however am doing all 5 days with 30 mins of cardio before my weights session.

Created over 8 years ago by tapoutfighter


I like this program.

I have been doing this program for a week, and I really enjoy it. However, be careful on deadlifts. These are hard to do properly, and I injured my back trying to do these. I suggest switching it out for hyperextensions or supermans.

Created over 8 years ago by absmith


The Rest?

Where are the other quarters?

Created over 8 years ago by samymh

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Todd hash from Kingston, Tennessee