Most people don't fail because they lack information. They fail because they lack structure. This is the structure — twelve weeks of training and nutrition, written down before you start.

12 Week Shred: The Complete Guide is a 59-page PDF: a complete 12 week workout program, the nutrition math to go with it, nine recipes and a tracking sheet for every week. Twelve weeks is the sweet spot for a body transformation — long enough for real change, short enough to see the end from the start.

The 12 week workout plan

Five training days a week on an upper/lower rotation, two rest days. Three phases, each one progressing on the last:

Weeks 1–4 — Endurance. 5 exercises, 18 sets, 12 reps per session. Build the work capacity first.
Weeks 5–8 — Hypertrophy. 5 exercises, 22 sets, 10 reps. Volume up, reps down, load up.
Weeks 9–12 — Strength. 5 exercises, 26 sets, 8 reps. The heaviest phase of the twelve.

Every exercise comes with written instructions, an illustration and a link to a video demonstration, plus a blank column to log your working weight for each week of the phase. You know what to lift, and you know whether you're actually progressing.

Nutrition you calculate, not copy

You're not handed someone else's meal plan. You work out your own numbers:

Your BMR, then your TDEE using five activity multipliers
A calorie target set 300–500 below maintenance — roughly 0.6 to 1 lb of fat a week
Protein, fat and carbohydrate broken down, with a working protein target around 1g per pound of goal bodyweight
Food tables for protein, carb and fat sources, with grams per serving
A walkthrough for building your own meal plan and grocery list

Nine high protein recipes

Three breakfast, three lunch and dinner, three snacks. Every one with calories, protein, carbs and fat per serving, plus prep and cook times. Spanish zucchini tortilla, high protein blueberry pancakes, cajun beef with veg rice, matcha chia pudding and more.

Twelve weekly tracking sheets

One for every week of the program. Sleep, energy, water and mood scored daily, with space for your own reflections. Twelve weeks of your own data by the end of it — which is what tells you what to change next.

Also inside

Warm-up and stretching routine
Energy balance — why the calorie deficit sits at the base of the pyramid and supplements sit at the top
Meal frequency, and why it matters less than you've been told
Which supplements are worth the money
Sleep and recovery

What you get

The full 59-page 12 week workout plan PDF, downloadable straight after checkout
Men's and women's editions — choose yours above
Read it on your phone between sets, or print it and bring it with you
One-time purchase. No subscription, no app, yours to keep

Written by Don Strange, certified personal trainer and certified nutrition specialist.

Get Lean. Get Disciplined. Or Stay the Same.

This guide is educational and is not a substitute for professional medical advice. Consult your healthcare provider before beginning any exercise or nutrition program.

Programs