12-Week Fat Loss Seekers (Bro 4 + Mixed Cardio)
Fat Loss Seekers is for the lifter who is serious about cutting and willing to put in the cardio work to accelerate it. The lifting split is a classic 4-day bro structure: Chest, Back, Legs, and a combined Shoulders + Arms day.
Cardio runs four sessions per week with a mix of LISS (incline walk, fast walking, & bike). Placement is flexible: the picker will attach some sessions to lifting days and put one or two as standalone sessions on rest days. This balances total weekly burn against recovery. In total, 3-4 cardio sessions per week.
Sessions are capped at 60 minutes for the lifts; cardio durations are capped at 50-60 minutes.
Best for intermediate lifters with a clear physique goal, decent training base, and the discipline to manage both diet and cardio over a full 12 weeks. Eat in a meaningful (but not crash) deficit, hit your protein, and lean on the cardio to widen the gap.
Outcomes (typical): 15 to 18 lb of fat loss over 12 weeks with most muscle mass preserved through prioritized lifting and adequate protein (2g of protein x body weight).
Weeks:
-
Day 1Week 1FreeChest Pump Day
Brutal chest workout focused on maximum pump, deep stretch, and explosive chest growth.
1h 00m Full Chest + Cardio -
Day 2Week 1FreeWide Monster Back
Build a thick, wide monster back with heavy pulls, brutal contractions, and nonstop intensity.
1h 15m Full Back + Cardio -
Rest DayDay 3Week 1Free
Rest Day
Rest -
Day 4Week 1Monster Legs
Destroy your legs with this monster workout built for massive size, deep pumps, and brutal intensity.
1h 00m Full Legs -
Day 5Week 1Shoulders & Arms Blast
Explosive shoulders and arms workout designed for insane pumps, round delts, and bigger arms fast.
1h 15m Full Shoulders & Arms -
CardioDay 6Week 1
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio -
CardioDay 7Week 1
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 2
Chest Pump Day
Brutal chest workout focused on maximum pump, deep stretch, and explosive chest growth.
1h 00m Full Chest + Cardio -
Day 2Week 2
Wide Monster Back
Build a thick, wide monster back with heavy pulls, brutal contractions, and nonstop intensity.
1h 15m Full Back + Cardio -
Rest DayDay 3Week 2
Rest Day
Rest -
Day 4Week 2
Monster Legs
Destroy your legs with this monster workout built for massive size, deep pumps, and brutal intensity.
1h 00m Full Legs -
Day 5Week 2
Shoulders & Arms Blast
Explosive shoulders and arms workout designed for insane pumps, round delts, and bigger arms fast.
1h 15m Full Shoulders & Arms + Cardio -
CardioDay 6Week 2
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio -
Rest DayDay 7Week 2
Rest Day
Rest
-
Day 1Week 3
Chest Pump Day
Brutal chest workout focused on maximum pump, deep stretch, and explosive chest growth.
1h 00m Full Chest + Cardio -
Day 2Week 3
Wide Monster Back
Build a thick, wide monster back with heavy pulls, brutal contractions, and nonstop intensity.
1h 15m Full Back + Cardio -
Rest DayDay 3Week 3
Rest Day
Rest -
Day 4Week 3
Monster Legs
Destroy your legs with this monster workout built for massive size, deep pumps, and brutal intensity.
1h 00m Full Legs -
Day 5Week 3
Shoulders & Arms Blast
Explosive shoulders and arms workout designed for insane pumps, round delts, and bigger arms fast.
1h 15m Full Shoulders & Arms -
CardioDay 6Week 3
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio -
CardioDay 7Week 3
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 4Classic Old-school Chest Day
Classic old-school chest workout focused on heavy presses, deep stretches, and a legendary pump.
1h 00m Full chest + Cardio -
Day 2Week 4Old-school Massive Back
Old-school back workout built for massive width, thick detail, and raw bodybuilding power.
1h 00m Full Back + Cardio -
Rest DayDay 3Week 4
Rest Day
Rest -
Day 4Week 4High Reps Legs Hypertrophy
High-rep leg workout designed to push hypertrophy, brutal endurance, and nonstop muscle-burning tension.
1h 10m Full Legs -
Day 5Week 4Delts & Arms - Ultra Hulk Mode
Insane delts and arms workout built for massive pumps, crazy volume, and full Hulk-mode intensity.
1h 10m Shoulders & Full Arms + Cardio -
Rest DayDay 6Week 4
Rest Day
Rest -
CardioDay 7Week 4
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 5
Classic Old-school Chest Day
Classic old-school chest workout focused on heavy presses, deep stretches, and a legendary pump.
1h 00m Full chest + Cardio -
Day 2Week 5
Old-school Massive Back
Old-school back workout built for massive width, thick detail, and raw bodybuilding power.
1h 00m Full Back + Cardio -
Rest DayDay 3Week 5
Rest Day
Rest -
Day 4Week 5
High Reps Legs Hypertrophy
High-rep leg workout designed to push hypertrophy, brutal endurance, and nonstop muscle-burning tension.
1h 10m Full Legs -
Day 5Week 5
Delts & Arms - Ultra Hulk Mode
Insane delts and arms workout built for massive pumps, crazy volume, and full Hulk-mode intensity.
1h 10m Shoulders & Full Arms -
CardioDay 6Week 5
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
45m Cardio -
CardioDay 7Week 5
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 6
Classic Old-school Chest Day
Classic old-school chest workout focused on heavy presses, deep stretches, and a legendary pump.
1h 00m Full chest + Cardio -
Day 2Week 6
Old-school Massive Back
Old-school back workout built for massive width, thick detail, and raw bodybuilding power.
1h 00m Full Back + Cardio -
Rest DayDay 3Week 6
Rest Day
Rest -
Day 4Week 6
High Reps Legs Hypertrophy
High-rep leg workout designed to push hypertrophy, brutal endurance, and nonstop muscle-burning tension.
1h 10m Full Legs -
Day 5Week 6
Delts & Arms - Ultra Hulk Mode
Insane delts and arms workout built for massive pumps, crazy volume, and full Hulk-mode intensity.
1h 10m Shoulders & Full Arms + Cardio -
Rest DayDay 6Week 6
Rest Day
Rest -
CardioDay 7Week 6
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 7Chest Day: Monster Growth
Monster chest workout designed for maximum growth, brutal pumps, and powerful upper body size.
1h 15m Full Chest -
Day 2Week 7Huge Back: Kong Style
Build a huge King Kong back with heavy rows, wide pulls, and brutal old-school intensity.
1h 15m Full Back + Cardio -
Rest DayDay 3Week 7
Rest Day
Rest -
Day 4Week 7Huge Legs & Mega Pump
Huge leg workout focused on mega pumps, brutal volume, and nonstop lower-body growth.
1h 00m Full Legs -
Day 5Week 7Shoulders & Arms Monster Pump
Monster shoulders and arms workout built for insane pumps, round delts, and sleeve-stretching arms.
1h 00m Shoulders & Full Arms + Cardio -
Rest DayDay 6Week 7
Rest Day
Rest -
CardioDay 7Week 7
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 8
Chest Day: Monster Growth
Monster chest workout designed for maximum growth, brutal pumps, and powerful upper body size.
1h 15m Full Chest -
Day 2Week 8
Huge Back: Kong Style
Build a huge King Kong back with heavy rows, wide pulls, and brutal old-school intensity.
1h 15m Full Back + Cardio -
Rest DayDay 3Week 8
Rest Day
Rest -
Day 4Week 8
Huge Legs & Mega Pump
Huge leg workout focused on mega pumps, brutal volume, and nonstop lower-body growth.
1h 00m Full Legs -
Day 5Week 8
Shoulders & Arms Monster Pump
Monster shoulders and arms workout built for insane pumps, round delts, and sleeve-stretching arms.
1h 00m Shoulders & Full Arms + Cardio -
Rest DayDay 6Week 8
Rest Day
Rest -
CardioDay 7Week 8
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 9
Chest Day: Monster Growth
Monster chest workout designed for maximum growth, brutal pumps, and powerful upper body size.
1h 15m Full Chest -
Day 2Week 9
Huge Back: Kong Style
Build a huge King Kong back with heavy rows, wide pulls, and brutal old-school intensity.
1h 15m Full Back + Cardio -
Rest DayDay 3Week 9
Rest Day
Rest -
Day 4Week 9
Huge Legs & Mega Pump
Huge leg workout focused on mega pumps, brutal volume, and nonstop lower-body growth.
1h 00m Full Legs -
Day 5Week 9
Shoulders & Arms Monster Pump
Monster shoulders and arms workout built for insane pumps, round delts, and sleeve-stretching arms.
1h 00m Shoulders & Full Arms + Cardio -
Rest DayDay 6Week 9
Rest Day
Rest -
CardioDay 7Week 9
Cardio Day
Do not run — walk fast instead! Perform this cardio on an empty stomach in the morning for the best fat-burning effect. If you cannot do it in the morning, complete it later during the day, but still on an empty stomach.
1h 00m Cardio
-
Day 1Week 10Chest Day 101% Growth
Chest workout designed for maximum growth, extreme intensity, and a nonstop muscle-building pump.
1h 10m Full Chest + Cardio -
Day 2Week 10Omega Back Workout
Classic back workout using barbells and dumbbells for maximum thickness, width, and raw strength.
1h 15m Lower back, Upper back, Latissimus -
Rest DayDay 3Week 10
Rest Day
Rest -
Day 4Week 10Leg Day - Total Destruction
Brutal leg workout built for total destruction, massive pumps, and extreme lower-body growth.
1h 00m Full Legs -
Day 5Week 10Shoulders & Arms Alfa Pump
After this workout, you will not be able to lift your arms or fit into your shirt!
1h 00m Shoulders and Arms + Cardio -
CardioDay 6Week 10
Cardio Day
1h 00m Cardio -
Rest DayDay 7Week 10
Rest Day
Rest
-
Day 1Week 11
Chest Day 101% Growth
Chest workout designed for maximum growth, extreme intensity, and a nonstop muscle-building pump.
1h 10m Full Chest + Cardio -
Day 2Week 11
Omega Back Workout
Classic back workout using barbells and dumbbells for maximum thickness, width, and raw strength.
1h 15m Lower back, Upper back, Latissimus -
Rest DayDay 3Week 11
Rest Day
Rest -
Day 4Week 11
Leg Day - Total Destruction
Brutal leg workout built for total destruction, massive pumps, and extreme lower-body growth.
1h 00m Full Legs -
Day 5Week 11
Shoulders & Arms Alfa Pump
After this workout, you will not be able to lift your arms or fit into your shirt!
1h 00m Shoulders and Arms + Cardio -
CardioDay 6Week 11
Cardio Day
1h 00m Cardio -
CardioDay 7Week 11
Cardio Day
55m Cardio
-
Rest DayDay 1Week 12
Rest Day
Rest -
Day 2Week 12
Chest Day 101% Growth
Chest workout designed for maximum growth, extreme intensity, and a nonstop muscle-building pump.
1h 10m Full Chest + Cardio -
Day 3Week 12
Omega Back Workout
Classic back workout using barbells and dumbbells for maximum thickness, width, and raw strength.
1h 15m Lower back, Upper back, Latissimus -
Rest DayDay 4Week 12
Rest Day
Rest -
Day 5Week 12
Leg Day - Total Destruction
Brutal leg workout built for total destruction, massive pumps, and extreme lower-body growth.
1h 00m Full Legs -
Day 6Week 12
Shoulders & Arms Alfa Pump
After this workout, you will not be able to lift your arms or fit into your shirt!
1h 00m Shoulders and Arms + Cardio -
CardioDay 7Week 12
Cardio Day
1h 00m Cardio
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