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12-Week ProgramCopy Link
This 12-week diet and exercise program is purposely designed to be simple to follow, helping you get your fitness on track. Follow this routine for twelve weeks, and you'll look and feel better. This routine is the basis of my own personal lifestyle.
Instructions
Use the Calorie Calculator
Before starting the 12-week program, use the Calorie Calculator to determine your calorie intake for workout and rest days.
Optional: For a controlled regimen, use the Macronutrient Calculator to write down your macronutrient breakdown.
Track your numbers weekly
Body: Recalculate your goals whenever your weight changes.
Exercise: Aim to improve your lifts weekly. Track your progress with pen and paper or the Strong app.
Diet: Adjust meal portions to meet your needs. Eat slowly and listen to your body's fullness cues. Use leftovers and suggested sides to supplement your meals.
Optional: Track your daily intake and macronutrients with the Cronometer app if needed for educational purposes or for strict weight management.
Consistency is key
Within your caloric limit, allow yourself one cheat meal per week if it doesn't hinder your goals. Skip workouts if you're sick or truly pressed for time. The priority is staying consistent throughout these 12 weeks.
All the best in your fitness journey.
Current Exercise Program
Pick your level:
Beginner (SSF Redemption)
Cardio
Walk for 20–25 minutes every day, with sports, hiking, swimming, rowing, or biking as possible options if you are physically able. Use the stairs whenever you can.
Strength Training
SSF Redemption
- 3x/week
- Beginner
- Weight training
- Strength and core
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Squat | 3 | 5–8 | 3' |
| Bench Press | 3 | 5–8 | 3' | |
| Chin-Up | 3 | 1–15 | 2' | |
| B | Deadlift | 1 | 5 | 3' |
| Overhead Press | 3 | 5–8 | 3' | |
| Inverted Row | 3 | Max | 2' | |
| Note: The ' marker denotes time in minutes. | ||||
Frequency
Perform a workout day (A or B) three times a week on non-consecutive days. For example, every Monday, Wednesday, and Fridays. Each week will alternate as workouts ABA and BAB.
Duration
Each workout is approximately 30–40 minutes long, not including warm-up and post-workout stretching.
Cycle
Apply progressive overload for 6–8 weeks, then take one week off to allow the body and central nervous system to recover.
Accessory Exercises
You may add accessory exercises such as the stiff-legged deadlift, barbell curl, and barbell calf raise.
Intermediate (SSF Simplicité)
Cardio
Run, hike, swim, row, bike, or participate in sports for at least 25–30 minutes on most days. Use the stairs whenever you can.
Strength Training
SSF Simplicité
- 5x/week (or 4x/week)
- Intermediate
- Bodyweight training
- Strength and hypertrophy
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Mon | Front Squat | 2–3 | 6 | 3' |
| Dumbbell Lunge | 2–3 | 8–12 | 3' | |
| Barbell Squat | 2–3 | 10–12 | 3' | |
| Tues | Ring Dip (Superset with Chin-Up) | 3–10 | 10 | 0 |
| Chin-Up | 3–10 | 10 | 1'–2' | |
| Thurs | (Wall) Handstand | 3 | Max | 1' |
| Pike Push-Up | 3 | Max | 1' | |
| Dumbbell Shoulder Press | 2–3 | 10–12 | 1' | |
| Farmer's Walk | 2–3 | Max | 1' | |
| Fri | Ring Row | 3 | Max | 1' |
| Pull-Up | 3 | 8–12 | 1' | |
| Tuck Ice Cream Maker | 2–3 | Max | 1' | |
| Sat | Ring Push-Up | 3 | Max | 1' |
| Diamond Push-Up | 3 | Max | 1' | |
| Pseudo Planche Push-Up | 3 | Max | 1' | |
| Note: The ' marker denotes time in minutes. | ||||
Frequency
Five workout days per week, with Wednesdays and Sundays off. You could shift the days over to have Thursday and Sunday off, or Thursday and Saturday off.
Duration
Each workout is approximately 30–40 minutes long, not including warm-up and post-workout stretching.
Cycle
Apply progressive overload for 8–12 weeks, then take one week off.
Notes
On Tuesday's superset exercise, your goal is to reach 10 reps each for 10 sets.
4x mod: Combine Friday and Saturday to make a back-chest superset. For example, do ring row first then follow with ring push-up immediately after.
Daily Meals
Consume your meals spread across 12 hours. For example, eat breakfast at 8 a.m. and have your last bite of food by 8 p.m.
For the following meals, there's a recipe for it.
Meal 1 (Breakfast)
Pick one
Meal 2 (Lunch)
Pick one
Meal 3 (Dinner)
Pick one
Sides
Optional
Post-Workout
Meal Boosters
Add-ons
Beginner Weekly View
| Day | 1 (Mon) | 2 (Tue) | 3 (Wed) | 4 (Thu) | 5 (Fri) | 6 (Sat) | 7 (Sun) |
|---|---|---|---|---|---|---|---|
| Cardio (Walking) | 20–25' | 20–25' | 20–25' | 20–25' | 20–25' | 20–25' | 20–25' |
| SSF Redemption | A/B | Rest | A/B | Rest | A/B | Rest | Rest |
| Meal | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Meal | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
| Meal | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
Intermediate Weekly View
| Day | 1 (Mon) | 2 (Tue) | 3 (Wed) | 4 (Thu) | 5 (Fri) | 6 (Sat) | 7 (Sun) | Cardio (Active) | Walk 25–30' | 25–30'+ | 25–30'+ | 25–30'+ | Walk 25–30' | 25–30'+ | 25–30'+ |
|---|---|---|---|---|---|---|---|
| SSF Simplicité | Mon | Tues | Rest | Thurs | Fri | Sat | Rest |
| Meal | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Meal | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
| Meal | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
Rinse and repeat.