Workout Program Overview
Transform your physique in 12 weeks with the NEAT Advantage. This program combines strength training, smart nutrition, and daily activity to help you shed fat, retain muscle, and elevate your fitness. Designed for sustainability and real results, it’s your blueprint for a leaner, stronger you.
Expect to:
- Lose Fat: Achieve a calorie deficit of 200-400 calories per day, allowing you to drop at least 6 pounds of fat while staying fueled and energized.
- Retain Muscle: Build or maintain lean muscle mass with progressive strength training and a high-protein diet, ensuring a sculpted and defined appearance.
- Boost Fitness: Improve your strength, endurance, and overall conditioning with structured workouts and increased daily movement.
A key aspect of this program is maximizing your NEAT (Non-Exercise Activity Thermogenesis) – the calories you burn through daily activities like walking, taking the stairs, or doing chores. NEAT plays a critical role in increasing calorie expenditure without adding extra workouts, making it a sustainable and powerful fat-loss tool.
Workout Schedule
Lift three times weekly, complemented by optional cardio and a focus on maximizing NEAT:
Day 1: Lower Body
Day 2: Rest or Optional Low-Intensity Cardio
Day 3: Upper Body
Day 4: Rest or Optional Low-Intensity Cardio
Day 5: Full Body
Day 6: Rest or Optional Low-Intensity Cardio
Day 7: Rest
NEAT Prescription
NEAT (Non-Exercise Activity Thermogenesis) is the cornerstone of this program, accounting for a significant portion of your daily calorie expenditure. Your goal: 8,000-10,000 steps per day. But this isn’t just about walking – it’s about integrating more movement into your life:
- Walk More: Take walking meetings, stroll during phone calls, or get off public transit a stop early.
- Choose Activity: Take the stairs instead of elevators or escalators.
- Break Sedentary Patterns: Stand up every hour if you work at a desk and stretch or move around.
- Small Habits, Big Impact: Park farther away, carry groceries instead of using a cart, or pace while waiting.
These seemingly trivial changes amplify your calorie burn. By maintaining NEAT consistently throughout the program, you’ll accelerate fat loss and cement habits that make your results sustainable.
Use the Program Schedule along with the Workouts to know exactly what workout to do each day.
*With each week, consider increasing reps, time or weight to keep workouts challenging and promote overall fitness progress.
| Week 1 Days 1-7 | |
|---|---|
| 1 | Lower Body |
| 2 | Rest or Optional Low-Intensity Cardio |
| 3 | Upper Body |
| 4 | Rest or Optional Low-Intensity Cardio |
| 5 | Full Body |
| 6 | Rest or Optional Low-Intensity Cardio |
| 7 | Rest |
| Week 2 Days 8-14 | |
|---|---|
| 8 | Lower Body |
| 9 | Rest or Optional Low-Intensity Cardio |
| 10 | Upper Body |
| 11 | Rest or Optional Low-Intensity Cardio |
| 12 | Full Body |
| 13 | Rest or Optional Low-Intensity Cardio |
| 14 | Rest |
| Week 3 Days 15-21 | |
|---|---|
| 15 | Lower Body |
| 16 | Rest or Optional Low-Intensity Cardio |
| 17 | Upper Body |
| 18 | Rest or Optional Low-Intensity Cardio |
| 19 | Full Body |
| 20 | Rest or Optional Low-Intensity Cardio |
| 21 | Rest |
| Week 4 Days 22-28 | |
|---|---|
| 22 | Lower Body |
| 23 | Rest or Optional Low-Intensity Cardio |
| 24 | Upper Body |
| 25 | Rest or Optional Low-Intensity Cardio |
| 26 | Full Body |
| 27 | Rest or Optional Low-Intensity Cardio |
| 28 | Rest |
| Week 5 Days 29-35 | |
|---|---|
| 29 | Lower Body |
| 30 | Rest or Optional Low-Intensity Cardio |
| 31 | Upper Body |
| 32 | Rest or Optional Low-Intensity Cardio |
| 33 | Full Body |
| 34 | Rest or Optional Low-Intensity Cardio |
| 35 | Rest |
| Week 6 Days 36-42 | |
|---|---|
| 36 | Lower Body |
| 37 | Rest or Optional Low-Intensity Cardio |
| 38 | Upper Body |
| 39 | Rest or Optional Low-Intensity Cardio |
| 40 | Full Body |
| 41 | Rest or Optional Low-Intensity Cardio |
| 42 | Rest |
| Week 7 Days 43-49 | |
|---|---|
| 43 | Lower Body |
| 44 | Rest or Optional Low-Intensity Cardio |
| 45 | Upper Body |
| 46 | Rest or Optional Low-Intensity Cardio |
| 47 | Full Body |
| 48 | Rest or Optional Low-Intensity Cardio |
| 49 | Rest |
| Week 8 Days 50-56 | |
|---|---|
| 50 | Lower Body |
| 51 | Rest or Optional Low-Intensity Cardio |
| 52 | Upper Body |
| 53 | Rest or Optional Low-Intensity Cardio |
| 54 | Full Body |
| 55 | Rest or Optional Low-Intensity Cardio |
| 56 | Rest |
| Week 9 Days 57-63 | |
|---|---|
| 57 | Lower Body |
| 58 | Rest or Optional Low-Intensity Cardio |
| 59 | Upper Body |
| 60 | Rest or Optional Low-Intensity Cardio |
| 61 | Full Body |
| 62 | Rest or Optional Low-Intensity Cardio |
| 63 | Rest |
| Week 10 Days 64-70 | |
|---|---|
| 64 | Lower Body |
| 65 | Rest or Optional Low-Intensity Cardio |
| 66 | Upper Body |
| 67 | Rest or Optional Low-Intensity Cardio |
| 68 | Full Body |
| 69 | Rest or Optional Low-Intensity Cardio |
| 70 | Rest |
| Week 11 Days 71-77 | |
|---|---|
| 71 | Lower Body |
| 72 | Rest or Optional Low-Intensity Cardio |
| 73 | Upper Body |
| 74 | Rest or Optional Low-Intensity Cardio |
| 75 | Full Body |
| 76 | Rest or Optional Low-Intensity Cardio |
| 77 | Rest |
| Week 12 Days 78-84 | |
|---|---|
| 78 | Lower Body |
| 79 | Rest or Optional Low-Intensity Cardio |
| 80 | Upper Body |
| 81 | Rest or Optional Low-Intensity Cardio |
| 82 | Full Body |
| 83 | Rest or Optional Low-Intensity Cardio |
| 84 | Rest |
Workouts
| Lower Body | |
|---|---|
| Warm-Up / Activation | Execution |
| 90/90 Hip Rotation | 1 x 1 Minute – Alternating |
| Bootstrapper Squat | 1 x 1 Minute |
| Main Exercise | Execution |
| Barbell Romanian Deadlift | 3 Sets, 6-8 Reps |
| Trap Bar Squat | 3 Sets, 6-8 Reps |
| Stability Ball Leg Curl | 3 Sets, 8-10 Reps |
| Barbell Glute Bridge | 3 Sets, 6-8 Reps |
| Dumbbell Calf Raise | 3 Sets, 6-8 Reps |
| Sled Push | 2 Sets, 20-40 Yards |
| Cool Down | Execution |
| Prone Quad Stretch | 1 x 1 Minute – Alternating 15 seconds each side |
| Hip Stretch Twist | 1 x 1 Minute – Alternating |
Perform the warm-ups slow and controlled, focusing on getting into deeper ranges of motion and feeling the target muscles contract with each repetition. | |
| Upper Body | |
|---|---|
| Warm-up / Activation | Execution |
| Push-Up Plus | 1 x 1 Minute |
| Cable Face Pull | 1 x 1 Minute |
| Main Exercise | Execution |
| Chest-Supported Barbell Row | 3 Sets, 6-8 Reps |
| Dumbbell Bench Press | 3 Sets, 6-8 Reps |
| Lat Pulldown | 3 Sets, 6-8 Reps |
| Cable Fly | 2 Sets, 8-10 Reps |
| Dumbbell Lateral Raise | 3 Sets, 8-10 Reps |
| Reverse Cable Curl | 2 Sets, 8-10 Reps |
| Triceps Pushdown | 2 Sets, 8-10 Reps |
| Cool-Down | Execution |
| Quadruped Thoracic Rotation | 1 x 1 Minute – Alternating |
| Child’s Pose | 1 x 1 Minute – Hold the pose for 10 seconds, reset, then repeat. |
Perform the warm-ups slow and controlled, focusing on getting into deeper ranges of motion and feeling the target muscles contract with each repetition. | |
| Full Body | |
|---|---|
| Warm-Up / Activation | Execution |
| Band Pull Apart | 1 x 1 Minute |
| Bodyweight Squat | 1 x 1 Minute |
| Main Exercise | Execution |
| Barbell Bulgarian Split Squat | 3 Sets, 6-8 Reps |
| Stiff-Legged Dumbbell Deadlift | 3 Sets, 6-8 Reps |
| Hammer Grip Incline Dumbbell Bench Press | 2 Sets, 6-8 Reps |
| Barbell Pendlay Row | 2 Sets, 6-8 Reps |
| Wide Grip Barbell Upright Row | 2 Sets, 8-10 Reps |
| Reverse Lat Pulldown | 3 Sets, 6-8 Reps |
| Mountain Climbers | 2 Sets, 30 Seconds |
| Cool-Down | Execution |
| Cat Cow | 1 x 1 Minute |
| Dynamic Pigeon Stretch | 1 x 1 Minute (30 seconds each side) |
Perform the warm-ups slow and controlled, focusing on getting into deeper ranges of motion and feeling the target muscles contract with each repetition | |
Workout Program Tips
- Consistency is Key: Stick to your three weekly strength training sessions to maintain muscle and keep progressing. The more consistent you are with your training and NEAT, the better the results.
- No Cardio on Training Days: Avoid adding extra cardio on training days, as it can interfere with muscle recovery. Use your rest days for optional cardio if desired.
- Track Progress: Keep track of your strength training progress – weights, sets, and reps. Also, monitor your NEAT by tracking your daily steps. This will help you stay on track and make necessary adjustments throughout the program.
- Calorie Deficit & Macronutrients: Aim for a 200-400 calorie deficit daily to promote fat loss, with 0.7g of protein per pound of body weight to retain muscle. Keep fat intake at 20-30% of total calories and fill the rest with carbs based on training intensity.
Workout Program Common Mistakes
- Treating Nutrition as Secondary: Neglecting your nutrition and relying solely on NEAT to burn fat can be a big mistake. Even though exercise and non-exercise activity help, a strategic calorie deficit and adequate protein intake are necessary to achieve real recomposition.
- Not Adapting NEAT to Lifestyle: If you’re stuck in a sedentary lifestyle (e.g., desk job, long commutes), expecting NEAT to work without modification is unrealistic. Adapt your environment – consider using a standing desk, walking during calls, or parking farther away to incorporate movement into your routine seamlessly.
- Underestimating Small Movements: Thinking that NEAT is only about hitting your step goal can cause you to overlook other simple activities like fidgeting, standing, or walking around while on calls. These small, consistent actions collectively contribute to a significant increase in daily calorie expenditure.
Powering Your NEAT Advantage
The NEAT Advantage program depends on smart nutrition to fuel fat loss and muscle preservation. By maintaining a small caloric deficit of 200–400 calories and prioritizing protein intake, you’ll stay energized while supporting muscle retention and repair. Trainest’s nutrition tracking feature makes it easy to log meals, track macros, and stay aligned with your goals. Visit this page to learn more about Trainest’s nutrition tools.
Tracking Your NEAT and Strength Gains
Consistency is key to achieving sustainable results, and tracking your progress helps keep you motivated and on course. Use Trainest to monitor your weight,, body composition changes, and body measurements. Plus, upload progress photos to create a comprehensive record of your transformation. With Trainest, you can measure every step of your journey. Visit this page to learn more about Trainest’s progress-tracking features.
Conclusion
The NEAT Advantage: 12-Week Body Recomposition program isn’t about quick fixes – it’s about building a sustainable lifestyle that transforms your physique. By focusing on progressive strength training, mindful nutrition, and maximizing daily movement, you’ll optimize fat loss while preserving muscle mass. Remember, consistency is key. Stay on track with your calorie goals, protein intake, and daily activity, and the results will follow. It’s time to make lasting changes that will help you feel stronger, leaner, and more energized in just 12 weeks.
Frequently Asked Questions
How much weight can I expect to lose in 12 weeks?
Aiming for 6-12 pounds of fat loss is realistic with consistent effort. Results may vary based on individual factors like starting body composition, adherence to the program, and how big your caloric deficit is.
How important is protein intake?
Protein is essential for muscle retention and recovery. Aim for at least 0.7g of protein per pound of body weight every day to preserve lean muscle while in a calorie deficit.
What if I miss a workout or step goal?
Life happens. Don’t stress over one missed session. Simply get back on track and stay consistent. Tracking progress is key, so keep an eye on your overall trends rather than stressing the occasional slip-up.
