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The Body Fat Blaster: 12 Weeks to a Better Body


The Body Fat Blaster: 12 Weeks to a Better Body

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Are you looking for a ripped physique? Do you want to feel confident and proud when you look in the mirror? If so, the Body Fat Blaster program is perfect for you!

Our 12-week fat loss program will help you achieve the shredded look you desire. The workouts are intense, but they're also practical, and they'll help you build lean muscle while losing fat.

The Body Fat Blaster program is not for the faint of heart. It requires dedication and hard work. If you're willing to put in the hard work, you'll be rewarded with a ripped physique that you can be proud of.

So what are you waiting for? Get started on the Body Fat Blaster program today, and start working towards the physique of your dreams!

Benefits of Body Recomposition

Body recomposition is a simultaneous process of losing fat and gaining muscle. It's a slow process, but it's an effective way to change your body composition and improve overall health.

There are many benefits to body recomposition, including

1. Increased Strength and Endurance

One of the main benefits of body recomposition is increased strength and endurance. As you gain muscle and lose fat, you'll be able to lift heavier weights and train for extended periods. This will lead to even more gains in strength and endurance, and you'll eventually be able to achieve the ripped physique you desire.

2. Improved Cardiovascular Health

Body recomposition can also improve your cardiovascular health. As you lose fat and gain muscle, your heart will work less hard to pump blood throughout your body, which can lead to lower blood pressure and a reduced risk of heart disease.

3. Improved Joint Health

Another benefit of body recomposition is improved joint health. As you lose fat and gain muscle, the added muscle will help support your joints and improve overall mobility. This is especially beneficial if you're suffering from arthritis or joint pain.

So, there you have it. If you're looking to improve your overall health, body composition, and performance, this is definitely an option worth considering. Remember to be patient and most importantly consistent as it takes time for your body to adapt to the changes.

Principles of Body Recomposition

There are four fundamental principles of body recomposition:

  • Eat in a calorie deficit: To lose fat, you must eat fewer calories than you burn.
  • Lift weights: Strength training is essential for building lean muscle mass.
  • Get enough protein: Protein is necessary for muscle growth and recovery.
  • Be patient: Body recomposition takes time, so be patient and stick to your plan.

Following these four rules, you will be on your way to achieving a ripped physique. The Body Fat Blaster program can help you reach your goals.


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Workout Description

Main Goal

Lose Fat

Workout Type


Training Level


Program Duration

12 Weeks

Days Per Week


Time Per Workout

60-90 Minutes

Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, Machines

Target Gender


Recommended Supps

Protein Powder

Pre-Workout (optional)

BCAAs (optional)

The 12-week Body Fat Blaster program uses a split workout schedule, where each week, you'll train 5 days per week for 60 to 90 minutes, with each session focusing on a different muscle group.

A split workout schedule is a routine where you train different muscle groups on different days. For example, you will train your upper body on Monday and Thursday your lower body on Tuesday and Friday, and your core on Saturday, whereas Wednesday and Sunday, will be for active recovery.

Split workout schedules are popular because they allow you to focus on individual muscle groups, leading to faster results.

Our 12-week body fat blaster program is designed for an intermediate fitness level; therefore, you need to be vigilant when following this plan. Specifically, if you're new to exercise, or if you haven't worked out in a while, you may be at the beginner level. This means that you should start slow and gradually increase the intensity of your workouts as your body adapts.

Furthermore, a few key supplements can help you achieve a ripped physique. Protein powder is one of the essential supplements, as it helps you build lean muscle mass. Pre-workout supplements can also be helpful, as they give you an energy boost to help you power through your workouts. And finally, BCAAs (branched-chain amino acids) can help you recover from your workouts, decrease muscle fatigue and prevent muscle loss.

Protein powder, pre-workout supplements, and BCAAs are all safe and effective ways to help you achieve your fitness goals. Consult a qualified nutritionist to determine which supplements are right for you.

Target for 12-Week Body Fat Blaster Workout.

The Body Fat Blaster workout plan aims to help you lose body fat and build lean muscle mass. This 12-week program includes a variety of compound exercises that will challenge your muscles and help you see results faster.

Keeping in mind that you're enjoying your workout and reaping the maximum benefits, we have spread out the fat-blasting workout throughout the week. You will be exercising 5 days a week for 60-90 minutes while the remaining 2 days will be taken as active rest days, where you'll do easy and small exercises.

Every day of the workout challenge will help target specific muscles so that only selected muscles are fully focused and the others are given their due rest to recover.

Since this is an intermediate-level training plan, we've designed the workouts where you will be using various gym gears like barbells, dumbbells, machines, etc.

Workout Program

Monday: Upper Body Workout

We're training the upper body at once because we want to focus on compound exercises. These exercises work with various muscle groups at once, and they're perfect for increasing strength and size.

You will be performing the workouts listed below for 2-4 sets with 8-15 reps, depending on the workout and your stamina.

Dumbbell Bench Press48
Bent Over Barbell Rows48
Seated Dumbbell Press410
Pull Up312-15
Cable Curl210-12
Cable Pressdown210-12

Tuesday: Lower Body Workout

The lower body is important for several reasons. First, it's responsible for a large portion of your body's overall strength. Second, it contains some of the largest muscle groups in the body, which means it has the potential to burn more calories and finally, strong legs can help you stay injury-free and improve your overall performance.

For your lower body workout regime over the next 12 weeks, you will be performing a set number of reps for all the sets. Whereas, when you perform squats and leg press, reps will keep increasing with every set.

Front Squats520, 18, 15, 12, 10
Dumbbell Stiff-Legged Deadlift48
Goblet Squat48 Each
Leg Press315, 12, 10
Seated Leg Curl315
Leg Extension315

Wednesday: Active Recovery

Wednesday is an active recovery day. You will be doing light exercise like running, walking or jogging so your muscles can recover, and you have enough energy to exercise from Thursday.

Thursday: Upper Body Workout

Thursdays will be your upper body workouts again. You've given them 2 days to recover while you focus on exercising your lower body, and now the muscles are ready to be worked again.

To keep your energy and motivation levels high and ensure that all the muscles are being targeted thoroughly and you can achieve the perfect ripped physique, we have added various new exercises here with a different number of sets and reps.

Bent-Over Row46
Incline Bench Press46
Seated Cable Row312-15
Lat Pull Down36, 8, 10
Lateral Raise310
Dumbbell Upright Rows310

Friday: Lower Body Workout

We will train the lower body twice a week because it's such an important part of the body. We can build strength and muscle size more effectively by training it more frequently.

But we know that you can quickly get bored with the workouts, and it may result in you skipping your workouts; therefore, we have got a new set of workouts for you to train your lower body to its maximum capabilities.

Romanian Deadlift412, 10, 8, 6
Glute Kickbacks48-10
Walking Lunges315-20 Each
Leg Press312
Standing Calf Raises312
Single Leg Squat320
Alternating Lunge with Twist33 Mins

Saturday: Core & Active Recovery

Saturday will be a slow day, unlike the rest of your week. On Saturdays, you will perform all the exercises on your mat without jumping or running.

We've decided to keep Saturdays focused on core because, let's face it, we all want a flat belly with six-packs shining through.

Reverse Crunch320
Bicycle Crunch320
Lying Leg Raise310
Side Crunch315 Each
Plank330 Secs

Sunday: Active Recovery

Like Wednesdays, the next 12 week Sundays will be taken as active rest days with bare minimum work out just enough to keep your muscles working and pumping so you can exercise the next day.


The Body Fat Blaster workout plan is a great way to lose body fat and build lean muscle mass. This 12-week program includes a variety of compound exercises that will challenge your muscles and help you see results. To get the most out of this program, eat a healthy diet and get plenty of rest. And most importantly, don't forget to have fun!

Reading List

The Importance of Taking Dietary Supplements & How They Can Help You Live a Healthier Life

The Best Diet Plan For Skinny Guys To Build Muscle Mass

How To Use Weighted Vest For Optimum Workout Results

Easy At-Home Workout Moves for All Levels

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