Weight Lossintermediate12 weeks

12-Week Fat Loss Calendar

Structured cardio + strength training to maximize fat loss while preserving muscle.

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Week-by-Week Overview

Week	Focus	Monday	Wednesday	Friday
1	Foundation	Full-Body Strength A	30 min LISS Cardio	Full-Body Strength B
2	Foundation	Full-Body Strength A	35 min LISS Cardio	Full-Body Strength B
3	Build	Upper Strength + HIIT	40 min LISS Cardio	Lower Strength + HIIT
4	Build	Upper Strength + HIIT	40 min LISS Cardio	Lower Strength + HIIT
5	Intensify	Push + 20 min HIIT	45 min Steady State	Pull + 20 min HIIT
6	Intensify	Push + 20 min HIIT	45 min Steady State	Legs + 20 min HIIT
7	Peak Fat Loss	Superset Upper Body	50 min Cardio	Superset Lower Body
8	Peak Fat Loss	Superset Upper Body	50 min Cardio	Superset Full Body
9	Metabolic	Circuit Training A	45 min LISS + Core	Circuit Training B
10	Metabolic	Circuit Training A	45 min LISS + Core	Circuit Training B
11	Finisher	AMRAP Upper Body	30 min HIIT	AMRAP Lower Body
12	Finisher	Max Effort Upper	30 min HIIT	Max Effort Lower

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