TMF 12 Week Fitness Programintpdf PDF

T M F W O R KO U T S E R I E S
12 WEEK PROGRAM
WA N T T O F O L L O W A L O N G ?
My brother and I will be going on a 12 week

program to achieve two different (butcommon)
goals. I will be seeking to gainsome muscle and
my brother will try to leandown by loosing fat.
This is to show you that ANYONE can achieve
their goals.
A S P E C I A L T H A N K YO U
To Alan Roberts from Every Damn Day Fitness.

He was nice enough to share his 30+years
of knowledge when it comes to weight lifting
and programmed this workout for us (and
you guys)!
THE GOAL
Our goal when creating this program was

to make something that was simple, straight
forward, and that can work for ANYONE.
Even better it is programmed for the super
busy guy, it only requires you to go to the gym
3x a week. NO EXCUSES!
S H A R E Y O U R R E S U LT S O N
SOCIAL MEDIA!
OUR HANDLES
Instagram: @teachingmensfashion
Snapchat: Joseczuniga
Twitter: @TMFmag
Facebook: Teaching Mens Fashion
F I N D YO U R M AC R O S
This part is a bit tricky, but the general rule of

thumb is that if you are looking to gain weight, you
want to be at a caloric surplus and if you want to
lose weight you want a caloric deficit.
Thankfully there are some pretty accuratemacro

calculators that will help you get ag o o d s t a r t i n g
point. A good one is
www.IIFYMcom
Macro calculator: http://bit.ly/2mkvfoO
T R AC K YO U R M AC R O S
You can use a free fitness tracker to make

sure you are within your macros every day;
www.myfitnesspal.com
MAKE IT TO THE GYM
The MOST important part of this program is

your level of discipline and dedication. It is
crucial for you to follow along and put in the
work EVERY DAMN DAY!
EVERY DAMN DAY WORKOUT PLAN
WEEK 1
Instagram: @teachingmensfashion | Snapchat: Joseczuniga | Twitter: @TMFmag | FB: Teaching Mens Fashion
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Exercise Sets Reps
Back Squats 5 6-‐10
Dumbbell Lunges 5 6-‐10
Day One Leg Day Leg Press 5 6-‐10
Calf Raises 4 6-‐10
Abductor Machine 4 8-‐12
Flat Bench 5 5
Shoulder Press Machine 5 5
Day Two Push Day Weighted Dips 5 5
Pec Deck 5 10
Tricep Push Down 4 8-‐12
Morning Yoga
Yoga
https://www.doyogawithme.com/content/morning-‐slow-‐
hatha-‐yoga-‐flow
Deadlift Conventional 5 5
Barbell Rows 5 5
Day Three Pull Day Weighted Pull ups 5 5
Wide Grip Lat Pull Down 5 10
Alt. Dumbbell Curl 4 8-‐12
Morning Yoga
Yoga
https://www.doyogawithme.com/content/gentle-‐yoga-‐
neck
Push Ups 8 25
Body Weight Squats 5 30
Day Four BodyBuilding Day
Planks 5 45s
Leg Raises 5 8-‐12
Morning Yoga
Yoga
https://www.doyogawithme.com/content/morning-‐wake
WEEK 7
Exercise Sets
Sets RepsReps
Front
Back
SquatSquats 5 5 6-‐10
6-‐10
Leg
Dumbbell
Extension Lunges 5 5 8-‐12
6-‐10 Box
Day One Leg Day Straight LLeg
egged
Press
Deads 5 5 6-‐10
6-‐10 Du
Calf
Calf
RaisesRaises 4 4 6-‐10
6-‐10
Adductor
Abductor Machine
Machine 4 4 8-‐12
8-‐12 Bod
Incline Flat
Bench
Bench
Press 5 5 5 5 Dum
Dumbbell
Shoulder MPilitary
ress MPress
achine 5 5 5 5 Mili
Day Two Push Day Close G
Weighted
rip Flat BD
ench
ips 5 5 5 5 W
Pec
Pec
Deck Deck 5 5 10 10
SkullCrushers(lightweight)
Tricep Push Down 4 4 8-‐12
8-‐12 Tr
Morning
Morning Yoga
Yoga
Yoga
https://www.doyogawithme.com/content/morning-‐slow-‐ https://
Trap
Deadlift
Bar CDonventional
eadlift 5 5 5 5 S
T-‐Bar
Barbell
RowRows 5 5 5 5
Day Three Pull Day Machine
Weighted
Pull D Pull
own ups 4 5 8-‐125 Chin
Wide
Wide
Grip
Grip
Lat LPat
ull
Pull
Down Down 5 5 10 10 Wide
Alt.
EZ BDar
umbbell
Curls Curl 4 4 8-‐12
8-‐12 Preach
Morning
Morning Yoga
Yoga
Yoga
https://www.doyogawithme.com/content/gentle-‐yoga-‐ https://ww
https://www.doyogawithme.com/content/healthy-‐
neck
hamstrings
Push
Push
UpsUps 8 8 25 25
Body
Body
Weight
Weight
Squats
Squats 5 5 30 30 Bod
Planks
Planks 5 5 45s45s
Leg
Leg
RaisesRaises 5 5 8-‐12
8-‐12
Morning
Morning Yoga
Yoga
Yoga
https://www.doyogawithme.com/content/gentle-‐yoga-‐ https://w
neck
WEEK 8
Sets Exercise
Reps
Reps Sets
Sets Reps
ont Squat 5 6-‐10
6-‐10 Back
Leg PSress
quats 55 6-‐10
g Extension 5 8-‐12
6-‐10 Box
Dumbbell
JLeg
ump/Step
Extension
Lunges Down 55 6-‐10 B
t Legged Deads Day One
5 Leg Day 6-‐10
6-‐10 Straight
Dumbbell
Leg
Legged
Press
Lunges Deads 55 6-‐10
alf Raises 4 6-‐10
6-‐10 Calf
Calf RRaises
aises 44 6-‐10
ctor Machine 4 8-‐12
15 Body
Abductor
Weight Machine
Squats 44 8-‐12
e Bench Press 5 55 Dumbbell
Flat BFench
lat Bench 55 5
ell Military Press 5 55 Shoulder
Military B Parbell
ress MPachine
ress 55 5 Du
Grip Flat Bench Day Two 5Push Day 55 Close
Weighted
Weighted
Grip Incline
DDips
ipsPress 55 5
Pec Deck 5 10
10 Pec
Pec DDeck
eck 55 10
hers(lightweight) 4 8-‐12
8-‐12 Tricep PKush
ick BDacks
own 44 8-‐12 Bo
Morning
Morning YYoga
oga Morning
Morning YYoga
oga
Yoga
ww.doyogawithme.com/content/healthy-‐ https://www.doyogawithme.com/content/morning-‐slow-‐
https://www.doyogawithme.com/content/hatha-‐
https://www.doyogawithme.com/content/healthy-‐ yoga-‐ https:/
.doyogawithme.com/content/morning-‐wake
hamstrings hatha-‐ yoga-‐flow
hamstrings
spine
Bar Deadlift 5 55 Deadlift
Sumo
Deadlift
CD onventional
eadlift 55 5
-‐Bar Row 5 55 Machine
Upright
Barbell RRows ows 55 5
ine Pull Down Day Three
4 Pull Day8-‐12
5 Chin
Pull
Weighted
Ups
ps(weighted?)
(Weighted)
Pull ups 55 5
ip Lat Pull Down 5 10
10 Wide
Wide GGrip
rip LLat
at PPull
ull DDown
own 55 10 Wi
Z Bar Curls 4 8-‐12
8-‐12 Preacher
Alt. Cable
DCumbbell
url(lightweight)
CurlsCurl 44 8-‐12
Morning
Morning YYoga
oga Morning
Morning YYoga
oga
Yoga
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https://www.doyogawithme.com/content/gentle-‐yoga-‐ http
hamstrings hatha-‐neck
yoga-‐flow
Push Ups 8 25
25 Push
Push U
Ups
ps 88 25
Weight Squats 5 30
30 Body
Body WWeight
eight SSquats
quats 55 30 B
Planks 5 45s
45s Planks
Planks 55 45s
eg Raises 5 8-‐12
8-‐12 Leg
Leg RRaises
aises 55 8-‐12
Morning
Morning YYoga
oga Morning
Morning YYoga
oga
Yoga
w.doyogawithme.com/content/gentle-‐
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oga-‐ https://www.doyogawithme.com/content/morning-‐slow-‐
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neck
spine hatha-‐yoga-‐flow
spine
WEEK 9
Exercise
Reps Sets
Sets Reps
Reps
6-‐10 Back
Back SSquats
quats 55 6-‐10
6-‐10
6-‐10 Dumbbell
Leg Extension Lunges 55 6-‐10
6-‐10 B
Day One Leg Day 6-‐10 Straight
Leg
Legged
PressDeads 55 6-‐10
6-‐10
6-‐10 Calf
Calf RRaises
aises 44 6-‐10
6-‐10
15 Abductor
Abductor M Machine
achine 44 8-‐12
8-‐12 A
5 Flat
Flat BBench
ench 55 55 In
5 Shoulder
Shoulder PPress
ress MMachine
achine 55 55 Du
Day Two Push Day 5 Close Weighted
Grip Incline Dips
Press 55 55
10 Pec
Pec DDeck
eck 55 10
10
8-‐12 Tricep
Tricep PPush
ush DDown
own 44 8-‐12
8-‐12 Bo
Morning Yoga Morning

Morning YYoga
oga
Yoga
https://www.doyogawithme.com/content/hatha-‐yoga-‐ https://
hamstrings hatha-‐ yoga-‐flow
spine
5 Deadlift
Deadlift
Conventional 55 55
5 Machine
Barbell Rows 55 55
Day Three Pull Day 5 Pull
Weighted
Ups(weighted?)Pull ups 55 55
10 Wide
Wide GGrip
rip LLat
at PPull
ull DDown
own 55 10
10 Wid
8-‐12 Alt. Cable
Dumbbell
Curls Curl 44 8-‐12
8-‐12
Morning YYoga
oga
Yoga
doyogawithme.com/content/morning-‐slow-‐ https://www.doyogawithme.com/content/gentle-‐yoga-‐ https
hatha-‐yoga-‐flow neck
25 Push
Push UUps
ps 88 2525
30 Body
Body W
Weight
eight SSquats
quats 55 3030 B
45s Planks
Planks 55 45s
45s
8-‐12 Leg
Leg RRaises
aises 55 8-‐12
8-‐12
Morning YYoga
oga
Yoga
w.doyogawithme.com/content/hatha-‐yoga-‐ https://www.doyogawithme.com/content/morning-‐slow-‐ https
spine hatha-‐yoga-‐flow
WEEK 10
Sets Exercise
Reps Sets
Sets Reps
Reps
ack Squats 5 6-‐10 Front
Back Squats 55 6-‐10
6-‐10
g Extension 5 6-‐10 Body
Dumbbell
Weight Lunges
Squats 55 6-‐10
15
t Legged Deads Day One
5 Leg Day 6-‐10 Leg Press 55 6-‐10
6-‐10 Bo
alf Raises 4 6-‐10 Calf Raises 44 6-‐10
6-‐10
ctor Machine 4 8-‐12 Adductor
8-‐12 A
lat Bench 5 5 Incline
Flat
Bench
BenchPress 55 55
r Press Machine 5 5 Shoulder
Dumbbell PM ress
iliary
Machine
Press 55 55 Sho
rip Incline Press Day Two 5Push Day 5 Weighted Dips 55 55 Clo
Pec Deck 5 10 Pec Deck 55 10
10
p Push Down 4 8-‐12 Body
Tricep
Weight
Push PD
ush
own Ups 44 8-‐12
8-‐12

Morning YYoga
oga
Yoga
w.doyogawithme.com/content/hatha-‐yoga-‐ https://www.doyogawithme.com/content/morning-‐slow-‐
https://www.doyogawithme.com/content/gentle-‐yoga-‐ https:/
spine hatha-‐neck
yoga-‐flow
Deadlift 5 5 Deadlift
Rack
Conventional
Pulls 55 55
chine Rows 5 5 Barbell Rows 55 55
ps(weighted?) Day Three
5 Pull Day 5 Weighted
Lat Pull DPown
ull ups 45 8-‐12
5 P
ip Lat Pull Down 5 10 Wide Grip Lat Pull Down 55 10
10 Wid
able Curls 4 8-‐12 Alt.
Dumbbell
Dumbbell
Curls
Curl 44 8-‐12
8-‐12
Morning YYoga
oga
Yoga
.doyogawithme.com/content/morning-‐wake neck
hamstrings https://
Push Ups 8 25 Push Ups 88 25
25
Weight Squats 5 30 Body Weight Squats 55 30
30 B
Planks 5 45s Planks 55 45s
45s
eg Raises 5 8-‐12 Leg Raises 55 8-‐12
8-‐12
Morning YYoga
oga
Yoga
.doyogawithme.com/content/morning-‐slow-‐ https://www.doyogawithme.com/content/healthy-‐ https://w
hatha-‐yoga-‐flow https://www.doyogawithme.com/content/morning-‐wake
hamstrings
WEEK 11
Sets Exercise
Reps Sets
Sets Reps
Reps
5 6-‐10 Back
Back SSquats
quats 55 6-‐10
6-‐10
5 15 Dumbbell
Leg Extension Lunges 55 6-‐10
6-‐10 B
Day One
5 Leg Day 6-‐10 Box Jump
Leg SPtep
ressDown 55 8-‐12
6-‐10
4 6-‐10 Calf
Calf RRaises
aises 44 6-‐10
6-‐10
4 8-‐12 Abductor
Abductor M Machine
achine 44 8-‐12
8-‐12 A
5 5 Flat
Flat BBench
ench 55 55 I
5 5 Shoulder
Shoulder PPress
ress MMachine
achine 55 55 Du
Day Two 5Push Day 5 Close Weighted
Grip Incline
Dips
Press 55 55
5 10 Pec
Pec DDeck
eck 55 10
10
4 8-‐12 Tricep
Tricep PPush
ush DDown
own 44 8-‐12
8-‐12 Bo

Morning YYoga
oga
Yoga
w.doyogawithme.com/content/gentle-‐yoga-‐ https://www.doyogawithme.com/content/morning-‐slow-‐
https://www.doyogawithme.com/content/hatha-‐yoga-‐ https:/
neck hatha-‐ yoga-‐flow
spine
5 5 Deadlift Deadlift
Conventional 55 55
5 5 Machine
Barbell RRows ows 55 55
Day Three
4 Pull Day8-‐12 Pull
Weighted
Ups(weighted?)
Pull ups 55 55
5 10 Wide
Wide GGrip
rip LLat
at PPull
ull DDown
own 55 10
10 Wid
4 8-‐12 Alt. Cable
Dumbbell
CurlsCurl 44 8-‐12
8-‐12
Morning YYoga
oga
Yoga
ww.doyogawithme.com/content/healthy-‐ https://www.doyogawithme.com/content/gentle-‐yoga-‐ https
hamstrings neck
8 25 Push
Push UUps
ps 88 25
25
5 30 Body
Body WWeight
eight SSquats
quats 55 30
30 B
5 45s Planks
Planks 55 45s
45s
5 8-‐12 Leg
Leg RRaises
aises 55 8-‐12
8-‐12
Morning YYoga
oga
Yoga
ww.doyogawithme.com/content/healthy-‐ https://www.doyogawithme.com/content/morning-‐slow-‐ https
hamstrings hatha-‐yoga-‐flow
WEEK 12
Sets Exercise
Reps Week 12 Sets Reps
ack Squats 5 6-‐10 Front
Back SSquats
quats 5 6-‐10
g Extension 5 6-‐10 Body
Dumbbell
Weight Lunges
Squats 5 6-‐10
15
mp Step Down Day One 5Leg Day 8-‐12 Leg
Leg
Extension
Press 5 6-‐10
alf Raises 4 6-‐10 Calf Raises 4 6-‐10
ctor Machine 4 8-‐12 Adductor
lat Bench 5 5 Incline
Flat
Bench
BenchPress 5 5
er Press Machine 5 5 Shoulder
Dumbbell PM ress
iliary
Machine
Press 5 5
rip Incline Press Day Two 5Push Day 5 Weighted Dips 5 5
Pec Deck 5 10 Pec Deck 5 10
p Push Down 4 8-‐12 Body
Tricep
Weight
Push PDush
own Ups 4 8-‐12
Morning Yoga Morning Yoga

Yoga
w.doyogawithme.com/content/hatha-‐yoga-‐ https://www.doyogawithme.com/content/morning-‐slow-‐
spine hatha-‐neck
yoga-‐flow
Deadlift 5 5 Deadlift
Rack
Conventional
Pulls 5 5
chine Rows 5 5 Barbell Rows 5 5
ps(weighted?) Day Three
5 Pull Day 5 Weighted
Lat Pull D Pull
own ups 45 8-‐12
5
rip Lat Pull Down 5 10 Wide Grip Lat Pull Down 5 10
able Curls 4 8-‐12 Alt.
Dumbbell
Dumbbell
Curls
Curl 4 8-‐12
Yoga
w.doyogawithme.com/content/morning-‐wake neck
hamstrings
Push Ups 8 25 Push Ups 8 25
Weight Squats 5 30 Body Weight Squats 5 30
Planks 5 45s Planks 5 45s
eg Raises 5 8-‐12 Leg Raises 5 8-‐12
Yoga
w.doyogawithme.com/content/morning-‐slow-‐ https://www.doyogawithme.com/content/healthy-‐
hatha-‐yoga-‐flow https://www.doyogawithme.com/content/morning-‐wake
hamstrings
A COUPLE POINTERS
A proper warm up is not included for each workout but should be done. I suggest a 10
1 to 15 minute fast walk and two to three initial warm up sets at very light weight for the
first exercise and one additional very light weight warm up set for each other exercise.
All exercises are to be done with a weight that you can control focusing on the
2 squeeze of the muscle. Slow and controlled protects your joints and allows for Central
Nervous System(CNS) training that will allow your body to more readily incorporate
a larger number of muscle fibers into your lifts asthe weight goes up.
Once you set a weight for an exercise do not change it mid workout. i.e. if you are
3
squatting 5 sets of 5 reps with 185 keep it at 185 even if it feels light. Focus on the form
and contractions during the exercise and make a note for the next time you would do the
exercise to raise the weight.
I highly suggest Yoga to be done for the “off” days in this workout. This routine is based
to only have to get to the gym 3 days during the week, doing the yoga sessions should
4 take under 20 minutes on those days that they are designated. They are designed to be
restorative, help with flexibility for all the exercises involved in the program, and will help
reduce/eliminate muscle soreness.
Our suggestion for protein intake firmly stands at no less than .9 - 1.1g of protein per
5 pound of CURRENT BODYWEIGHT. It is the other portions of your nutrition will vary
more depending if you are cutting or bulking.
No more than 2500mg of sodium in a day | No more than 35g of sugar in a day
6 A good multivitamin taken without fail every day | A water bottle should always be in
your hand and filled at least 8 times a
A COUPLE POINTERS
1 Here is a nutritional example if you will be bulking.
Example using 170 pound man:
Protein: 187g for 748 calories
Fat: 100g for 900 calories (this is to include 45g of walnuts EVERY DAMN DAY to assure
you are getting the proper amount of Omega 3 and Omega 6 fatty acids
Carbs: This is where you will need to be monitoring closely… We want you to add mass
without adding too much fat. I suggest you start with 400g of clean carbs (whole grain rice,
whole grain breads, veggies etc.) for 1600 calories and monitor yourself and appearance
closely. This is calculated for an active man in their 20s around 170 pounds. If this is too
much and you feel you are gaining unwanted weight we can adjust. While there will be
some weight added in fat it should not affect you anymore than to not be quite as lean as
you are.
Total calories: 3248. This should be about 250 to 500 calories above your maintenance
and provide you a pound of weight gain every 10 to 14 days. If this is too much or too little
we will adjust by cutting or adding calories in the form of clean carbs.
CUTTING EXAMPLE
1 Here is a nutritional example if you will be cutting
Example using 170 pound man:
Protein: 187g for 748 calories
Fat: 75g for 675 calories (this is to include 45g of walnuts EVERY DAMN DAY to assure
you are getting the proper amount of Omega 3 and Omega 6 fatty acids
Carbs: 225g of carbs for 900 calories. Again monitor very closely. Truly following this program
at your ages you can add mass while cutting. At no time should your calories recorded versus
calories used exceed 750 a day. That would equate to 1.5 pounds of weight loss in a week. I
would prefer closer to .75 to 1 pound loss per week at max which is 333 to 500 calories in
deficit a day. So we start with the 225g and monitor. If the body fat levels do not look like they
are going down in the mirror then we cut some. If too much weight is being lost too quickly
we will add some carbs. The scale might be tricky for this as you may be adding muscle weight
at the same time you are losing body fat.
Total calories: 2323 but I do see this being increased over the course of the program.
designed by
www.neilragbir.com

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T M F W O R KO U T S E R I E S

My brother and I will be going on a 12 week

To Alan Roberts from Every Damn Day Fitness.

Our goal when creating this program was

This part is a bit tricky, but the general rule of

Thankfully there are some pretty accuratemacro

Macro calculator: http://bit.ly/2mkvfoO

You can use a free fitness tracker to make

MAKE IT TO THE GYM

The MOST important part of this program is

Morning Yoga Morning

Morning Yoga Morning

Morning Yoga Morning

Morning Yoga Morning Yoga

1 Here is a nutritional example if you will be bulking.

Example using 170 pound man:

Protein: 187g for 748 calories

1 Here is a nutritional example if you will be cutting

Example using 170 pound man:

Protein: 187g for 748 calories

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