Coach Chris’ 12-Week Weight Loss Gaining Plan - fitness plan

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

2 days
Chest, triceps

3 days
Rest

4 days
Back, biceps

5 days
Shoulders, calves and abs

6 days
Rest

7 days
Legs

8 days
Chest, triceps

9 days
Rest

10 days
Shoulders

11 days
Calf, abdominal muscles

12 days
Back and biceps

13 days
Rest

14 days
Legs

15 days
Chest, triceps

16 days
Back, biceps

17 days
Rest

18 days
Rest

19 days
Shoulders, calves and abs

20 days
Legs

21 days
Rest

22 days
Rest

23 days
Back, biceps

24 days
Shoulders

25 days
Chest muscles

26 days
Rest

27 days
Rest

28 days
Legs

29 days
Triceps, calves and abs

30 days
Rest

31 days
Rest

32 days
Shoulders

33 days
Chest, triceps

34 days
Legs

35 days
Back, biceps, abs

36 days
Rest

37 days
Rest

38 days
Calf and shoulders

39 days
Chest, triceps, abdominal muscles

40 days
Legs

41 days
Rest

42 days
Back, biceps

43 days
Calves, shoulders and abs

44 days
Rest

45 days
Chest, triceps

46 days
Legs

47 days
Rest

48 days
Rest

49 days
Back, biceps

50 days
Rest

51 days
Shoulders, calves and abs

52 days
Legs

53 days
Back, biceps

54 days
Rest

55 days
Rest

56 days
Rest

57 days
Rest

58 days
Shoulders, calves, abdominal muscles

59 days
Legs

60 days
Chest, back

61 days
Rest

62 days
Biceps, triceps

63 days
Shoulders, calves, abdominal muscles

64 days
Legs

65 days
Rest

66 days
Chest and back training

67 days
Rest

68 days
Legs, shoulders

69 days
Abs, calves

70 days
Rest

71 days
Rest

72 days
Rest

73 days
Legs

74 days
Chest, back

75 days
Calf, shoulder

76 days
Rest

77 days
Rest

78 days
Legs

79 days
Back, biceps, abs

80 days
Shoulders, calves, abdominal muscles

81 days
Rest

82 days
Rest

83 days
biceps, triceps

84 days
Legs