12 Week Endomorph Training Program: Torch Fat & Build Strength

Crush your fitness goals with this 12 week endomorph training program! Designed to shed fat, build muscle, and boost metabolism—perfect for endomorphs!

Are you an endomorph struggling with weight loss and fitness goals? I got you! This 12 week endomorph training program is built to help you beat those metabolic hurdles, torch fat, and get leaner without feeling overwhelmed.

Endomorphs naturally store more fat, so this plan combines strength training, HIIT workouts, and mindful recovery to keep your metabolism soaring.

Get ready for 12 weeks of sweat and satisfaction—no shortcuts, just results!

12 Week Endomorph Training Program Overview

This program spans 12 weeks, designed specifically for people who have a slower metabolism and gain weight easily. It blends weight training, HIIT (High-Intensity Interval Training), and recovery to ensure sustainable progress. Below, I’ll break down each week and what you should expect.

Why This 12 Week Endomorph Training Program Works

• Metabolism Booster: Strength training helps build muscle, which burns more calories at rest.
• Cardio Kickstart: HIIT blasts through fat fast! Short bursts of energy leave you in a calorie-burning zone long after your workout.
• Balance Between Work and Recovery: Too much training leads to burnout; this plan keeps recovery days sacred.
• Adaptable for Any Level: Whether you’re just starting or leveling up, you can adjust the workouts to your fitness ability.

Program Structure and Workout Split

Phase 1 (Weeks 1–4): Building a Foundation

The first four weeks are all about getting comfortable with basic movements while focusing on endurance. Let’s ease into the grind!

Upper Body (Day 1 & 4)

• Dumbbell Chest Press – 3 sets of 12
• Bent-over Rows – 3 sets of 12
• Dumbbell Shoulder Press – 3 sets of 15
• Bicep Curls – 3 sets of 15
• Tricep Dips – 3 sets of 10
• Plank Hold – 30-45 seconds

Lower Body (Day 2)

• Squats – 3 sets of 12
• Walking Lunges – 3 sets of 12 (each leg)
• Romanian Deadlifts – 3 sets of 12
• Calf Raises – 3 sets of 20
• Glute Bridges – 3 sets of 15

HIIT (Day 3 & 5)

• 30-second sprint / 1-minute walk (8 rounds)
• Jumping Jacks – 30 seconds
• Burpees – 30 seconds
  Rest 1-2 minutes between sets

Phase 2 (Weeks 5–8): Strength & Metabolic Gains

Now we’re kicking it up a notch! This phase introduces heavier weights and complex movements. Expect your metabolism to get a serious boost.

Upper Body (Day 1 & 4)

• Barbell Bench Press – 4 sets of 8
• Pull-ups – 4 sets of 8 (Assisted if needed)
• Dumbbell Rows – 3 sets of 10
• Overhead Press – 4 sets of 8
• Russian Twists – 30 seconds (3 rounds)

Lower Body (Day 2)

• Barbell Squats – 4 sets of 10
• Bulgarian Split Squats – 3 sets of 8 per leg
• Deadlifts – 3 sets of 6-8
• Leg Press – 3 sets of 12

Phase 3 (Weeks 9–12): Peak Phase

In the final phase, you’ll push your strength and endurance to the max with complex movements and advanced techniques.

Upper Body (Day 1 & 4)

• Incline Bench Press – 3 sets of 8
• Bent-over Barbell Rows – 3 sets of 8
• Barbell Curls – 3 sets of 12
• Skull Crushers – 3 sets of 12

HIIT & Circuit (Day 5)

• 20-second sprint / 40-second jog (10 rounds)
• Dumbbell Clean & Press – 10 reps
• Burpees – 10 reps

Diet & Nutrition Tips for Endomorphs

Fueling your body properly is half the battle. Here’s how to make your diet work with the program:

• High Protein: Focus on lean protein sources (chicken breast, tofu, fish).
• Control Carbs: Opt for complex carbs (brown rice, oats, quinoa).
• Healthy Fats: Avocados, nuts, and olive oil are your friends!
• Hydrate: Drink at least 2-3 liters of water daily.
• Caloric Deficit: Monitor your calories to ensure you burn more than you consume.

Tracking Progress and Making Adjustments

Staying consistent is key, but measuring your progress helps keep you on track.

1. Weekly Weigh-Ins: Don’t stress daily—check in once a week.
2. Body Fat Measurements: Track changes every 4 weeks.
3. Adjust Calories: If you hit a plateau, slightly reduce calories or increase cardio intensity.

Read More : Fitness for Beginners: Your Step-by-Step Guide to Getting Started

Ready to Smash Your Goals?

This 12 week endomorph training program isn’t just another workout—it’s your ticket to a healthier, stronger, and leaner body. Stick to the plan, track your progress, and fuel your body with the right foods. Remember, consistency is everything.

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