12-Week Fat Destroyer: Complete Weight Loss Workout Routine

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Fat Loss
Full-Body Progressive Routine
Strength & Conditioning

Equipment Needed

Cable Machine
Dumbbells
Resistance Bands
Bench (Optional)

Workout Schedule

Day 1 - Upper A
Day 2 - Lower A
Day 3 - Full Body C
Day 4 - Upper B
Day 5 - Lower B
Day 6 - Off (Active Recovery/Stretching)
Day 7 - Full Rest

Workout Summary

Main Goal: Burn Fat & Build Lean Muscle
Workout Type: Progressive Plan (A, B, C Structure)
Program Duration: 12 Weeks
Training Level: Beginner to Intermediate

Overview

This 12-week program is built to maximize fat burn, increase muscle endurance, and improve strength through structured upper and lower body sessions. The plan follows a 3-phase system (Plan A, B, C), progressively increasing intensity over time.Each session includes targeted resistance training and daily cardio sessions, with harder cardio days increasing in intensity throughout the weeks. Expect 3-4 hard cardio sessions (10-20 mins) per week, progressing to longer, more intense conditioning sessions.

12-Week Fat Destroyer: Complete Weight Loss Workout Routine

Frequently Asked Questions

Is this plan suitable for beginners?

Yes! Beginners can start with lighter weights and increase gradually. Focus on proper form before increasing intensity.

How many calories will I burn during these workouts?

Calorie burn varies, but expect to burn 300-600 calories per session depending on effort and weight.

What if I don’t have access to certain cable attachments?

You can substitute similar attachments or use resistance bands for a similar effect.

How soon will I see results?

You should notice improved endurance and slight fat loss within 2-4 weeks, with visible definition in 6-8 weeks.

Can I do this plan at home?

Yes, if you have a cable machine and basic gym equipment. If not, resistance bands can be an alternative.

What should I eat during this program?

Focus on high-protein meals, whole grains, vegetables, and healthy fats to fuel recovery and fat loss.

What if I miss a workout?

Resume as scheduled. If needed, make small adjustments but stay consistent.

Can I add extra cardio?

Yes! Light cardio can be added on rest days for faster fat loss. Avoid excessive cardio if feeling fatigued.