12 Week Gym Workout Split

Day 1 - Upper A
Day 2 - Lower A
Day 3 - Off
Day 4 - Upper B
Day 5 - Lower B
Day 6 - Off
Day 7 - Off

Day 1 - Upper A
Incline Bench Press - 3 sets, 8 - 10 reps
One Arm Dumbbell Row - 3 sets, 10 - 12 reps
Seated Barbell Press - 3 sets, 8 - 10 reps
Pull Ups - 3 sets, 10 reps
Skullcrushers - 3 sets, 10 - 12 reps
Dumbbell Curl - 3 sets, 10 - 12 reps

Day 20 - Lower A
Squats - 3 sets, 8 - 10 reps
Leg Curl - 3 sets, 10 - 15 reps
Leg Extension - 3 sets, 10 - 15 reps
Leg Press Calf Raise - 3 sets, 10 - 15 reps
Plank - 3 sets, 60 sec each
Twisting Hanging Knee Raise - 3 sets, 20 reps

Day 4 - Upper B
Dumbbell Bench Press - 3 sets, 10 reps
Barbell Row - 3 sets, 8 - 10 reps
Dumbbell Lateral Raise - 3 sets, 12 - 15 reps
Lat Pull Down - 3 sets, 10 - 12 reps
Cable Tricep Extensions - 3 sets, 10 - 12 reps
EZ Bar Preacher Curl - 3 sets, 10 - 12 reps

Day 5 - Lower B
Leg Press - 3 sets, 15 - 20 reps
Stiff Leg Deadlift - 3 sets, 8 - 10 reps
Walking Dumbbell Lunge  - 3 sets, 10 reps
Seated Calf Raise - 3 sets, 15 - 20 reps
Cable Crunch  - 3 sets, 20 reps
Russian Twist  - 3 sets, 20 reps

Meal Plan

Each week will consist of 3 different types of eating days.

High Carb Days - 1 day per week
Moderate Carb Days - 3 days per week
Low Carb Days - 3 days per week

It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:

Men 40+ - Reduce daily calories by 300.
Men 20-25 - Increase daily calories by 300.
Women 40+ - Reduce daily calories by 200.
Women 20-25 - Increase daily calories by 200.

12 Week Eating Plan for Men
Week 1 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
Week 2 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
Week 3 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
Week 4 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
Week 5 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
Week 6 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
Week 7 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
Week 8 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
Week 9 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
Week 10 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
Week 11 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

Protein intake should be a minimum of 180 grams per day. Fat intake should be approximately 20-30% of your daily calories. You are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience.

12 Week Eating Plan for Women
Week 1 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
Week 2 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
Week 3 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
Week 4 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
Week 5 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
Week 6 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
Week 7 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
Week 8 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
Week 9 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
Week 10 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
Week 11 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

For women, protein intake should be a minimum of 100 grams per day. Fat intake should be approximately 20-30% of your daily calories. Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience.

The 12 Week Cardio Plan
It doesn't matter which form of cardio you use for these 12 weeks.

Week 1 - 3 cardio sessions. 5, 8 and 5 minutes.
Week 2 - 3 cardio sessions. 8, 10 and 8 minutes.
Week 3 - 3 cardio sessions. 10, 12 and 10 minutes.
Week 4 - 3 cardio sessions. 12, 15 and 12 minutes.
Week 5 - 3 cardio sessions. 15, 20 and 15 minutes.
Week 6 - 3 cardio sessions. 20, 20 and 20 minutes.
Week 7 - 4 cardio sessions. 20, 22, 20 and 22 minutes.
Week 7 - 4 cardio sessions. 22, 25, 22 and 25 minutes.
Week 9 - 4 cardio sessions. 25, 27, 25 and 27 minutes.
Week 10 - 4 cardio sessions. 27, 30, 27 and 30 minutes.
Week 11 - 4 cardio sessions. 30, 35, 30 and 35 minutes.
Week 12 - 4 cardio sessions. 35, 40, 30 and 45 minutes.