Muscle Definition – 12 Week Plan for Men & Women

This 12-week plan is for men and women who have recently completed a moderate exercise program as part of a weight loss plan. The plan incorporates heavy lifting in sets of 6-8 repetitions alternating with lighter lifting in 10-12 repetition sets. Many or most sets are aimed at temporary muscle failure. You will also incorporate cardio for fat loss as a secondary element of the program. Not a beginner program.

This 12-week transition plan is designed specifically for those that have already gone through an introduction to resistance training and moderately difficult exercise. The program consists of a combination of circuit training, high intensity interval training, as well as weight training incorporating supersets at different levels.

Some days will focus only on specific muscle groups, and some days will be a combination of exercises as well as cardio resistance training. As the weeks progress, the intensity and difficulty of each workout will increase.

A great plan for couples who like to work out together at the gym.

What You’ll Need to Follow this Plan

The Wellgevita App on your phone or on your computer. Your fitness regimen is delivered to your email inbox daily and is also delivered within the app on your device daily.

Access to a gym. It is best to have access to a gym for this plan successfully.