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Weight loss program: 12 weeks

Weight loss · Free program

Weight loss program: 12 weeks

Lose fat for good in 12 weeks with three 45-minute sessions a week, a moderate calorie deficit, daily steps and a maintenance phase to avoid the yo-yo effect.

  • 12 weeks
  • 3 phases
  • 3 sessions / week
  • 45 min / session
  • Beginner
  • Gym

By Coach PROGRAM · Updated on 15 Oct 2026

Woman doing high knees on a step in a bright studio

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4 weeks

Phase 1 — Build the foundations

Three sessions a week, a small calorie deficit and daily steps. Habits before intensity.

Coach's note

How this program works

Weight loss comes mostly from nutrition; training keeps your muscle so the weight you lose is fat. Three sessions a week (A, B, C), for example Monday, Wednesday, Friday, plus walking every day. If you have a health condition or take medication, ask a doctor before changing your diet.

Workout

Session A — Lower body and push

Big muscle groups first: they burn the most and protect your muscle mass during the deficit.

  1. 01Goblet squat3 × 10-12Rest 2 minGo below parallel if your hips allow it.
  2. 02Dumbbell bench press3 × 10-12Rest 2 min
  3. 03Reverse lunges3 × 12 per legRest 90 s
  4. 04Dumbbell shoulder press3 × 12Rest 90 s
  5. 05Plank3 × 30-45 sRest 45 s

Workout

Session B — Hip hinge and pull

Back, glutes and hamstrings: the often-neglected posterior chain, which also improves posture.

  1. 01Dumbbell Romanian deadlift3 × 10-12Rest 2 minNeutral back, push your hips back.
  2. 02Lat pulldown or assisted pull-ups3 × 10-12Rest 2 min
  3. 03One-arm dumbbell row3 × 12 per armRest 90 s
  4. 04Hip thrust3 × 12Rest 90 s
  5. 05Dead bug3 × 8 per sideRest 45 s

Workout

Session C — Circuit and cardio

A short circuit for heart and lungs. Move from one exercise to the next, rest at the end of each round.

  1. 01Circuit: squats, push-ups, band rows, high knees3 rounds × 40 s per exerciseRest 1 min 30 between rounds
  2. 02Bike, rower or incline walk15 min at a moderate paceIntensity where you can say a few words, not full sentences.
  3. 03Cool-down and stretching5 min

Nutrition

Nutrition guidelines

  • Moderate deficit: about 300 to 500 kcal below maintenance. No more, so you can sustain it.
  • Protein: 1.6 to 2 g per kilo of bodyweight, at every meal (eggs, fish, poultry, yoghurt, legumes, tofu).
  • The basic plate: half vegetables, a quarter protein, a quarter starches.
  • Sugary drinks and alcohol first: often the easiest lever.

Habits

Daily steps

  • Target: 7,000 steps a day in phase 1, 8,000 in phase 2, 9,000 in phase 3.
  • Walking often burns more than the workouts themselves.
  • Tip: a 10-minute walk after each meal.

Habits

Track progress without getting discouraged

  • Weigh yourself 3 mornings a week, fasted, and look at the weekly average, not a single number.
  • Aim to lose 0.5 to 1% of your bodyweight per week.
  • Measure your waist every 2 weeks: it sometimes moves when the scale stalls.
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