Coach Chris’ 12 Week Weight Loss Gain Plan
Strength: Intermediate
Rest days: 20 minutes of aerobic exercise required
(Click the area below to access the plan.)
1 day
Legs
Legs
2 days
Chest, triceps
Chest, triceps
3 days
Rest
Rest
4 days
Back, biceps
Back, biceps
5 days
Shoulders, calves and abs
Shoulders, calves and abs
6 days
Rest
Rest
7 days
Legs
Legs
8 days
Chest, triceps
Chest, triceps
9 days
Rest
Rest
10 days
Shoulders
Shoulders
11 days
Calf, abdominal muscles
Calf, abdominal muscles
12 days
Back and biceps
Back and biceps
13 days
Rest
Rest
14 days
Legs
Legs
15 days
Chest, triceps
Chest, triceps
16 days
Back, biceps
Back, biceps
17 days
Rest
Rest
18 days
Rest
Rest
19 days
Shoulders, calves and abs
Shoulders, calves and abs
20 days
Legs
Legs
21 days
Rest
Rest
22 days
Rest
Rest
23 days
Back, biceps
Back, biceps
24 days
Shoulders
Shoulders
25 days
Chest muscles
Chest muscles
26 days
Rest
Rest
27 days
Rest
Rest
28 days
Legs
Legs
29 days
Triceps, calves and abs
Triceps, calves and abs
30 days
Rest
Rest
31 days
Rest
Rest
32 days
Shoulders
Shoulders
33 days
Chest, triceps
Chest, triceps
34 days
Legs
Legs
35 days
Back, biceps, abs
Back, biceps, abs
36 days
Rest
Rest
37 days
Rest
Rest
38 days
Calf and shoulders
Calf and shoulders
39 days
Chest, triceps, abdominal muscles
Chest, triceps, abdominal muscles
40 days
Legs
Legs
41 days
Rest
Rest
42 days
Back, biceps
Back, biceps
43 days
Calves, shoulders and abs
Calves, shoulders and abs
44 days
Rest
Rest
45 days
Chest, triceps
Chest, triceps
46 days
Legs
Legs
47 days
Rest
Rest
48 days
Rest
Rest
49 days
Back, biceps
Back, biceps
50 days
Rest
Rest
51 days
Shoulders, calves and abs
Shoulders, calves and abs
52 days
Legs
Legs
53 days
Back, biceps
Back, biceps
54 days
Rest
Rest
55 days
Rest
Rest
56 days
Rest
Rest
57 days
Rest
Rest
58 days
Shoulders, calves, abdominal muscles
Shoulders, calves, abdominal muscles
59 days
Legs
Legs
60 days
Chest, back
Chest, back
61 days
Rest
Rest
62 days
Biceps, triceps
Biceps, triceps
63 days
Shoulders, calves, abdominal muscles
Shoulders, calves, abdominal muscles
64 days
Legs
Legs
65 days
Rest
Rest
66 days
Chest and back training
Chest and back training
67 days
Rest
Rest
68 days
Legs, shoulders
Legs, shoulders
69 days
Abs, calves
Abs, calves
70 days
Rest
Rest
71 days
Rest
Rest
72 days
Rest
Rest
73 days
Legs
Legs
74 days
Chest, back
Chest, back
75 days
Calf, shoulder
Calf, shoulder
76 days
Rest
Rest
77 days
Rest
Rest
78 days
Legs
Legs
79 days
Back, biceps, abs
Back, biceps, abs
80 days
Shoulders, calves, abdominal muscles
Shoulders, calves, abdominal muscles
81 days
Rest
Rest
82 days
Rest
Rest
83 days
biceps, triceps
biceps, triceps
84 days
Legs
Legs
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Quote of the week
"People ask me what I do in the winter when there's no baseball. I'll tell you what I do. I stare out the window and wait for spring."
~ Rogers Hornsby
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