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29d • Hardcore Workouts
Getting Holiday Ripped 12-Week Workout Plan
If you want to look sharper, leaner, harder, and more athletic in 12 weeks, you need more than random gym sessions and the annual panic cardio phase where people suddenly rediscover treadmills like they were hidden ancient technology.
You need a plan.
This 12-week Holiday Ripped Workout Plan is built to help you:
  • drop body fat
  • hold onto muscle
  • improve shape and definition
  • keep training intensity high
  • arrive looking like you actually train, not like you just bought a shaker bottle
This is not a soft little circuit plan.It is structured bodybuilding-style fat-loss training with enough volume, intensity, and progression to keep your body adapting week after week.
The Structure
This 12-week plan is broken into 3 phases:
Phase 1: Weeks 1 to 4
Foundation and Fat-Loss Momentum
Goal:
  • build consistency
  • drive up training quality
  • increase calorie output
  • preserve muscle
Phase 2: Weeks 5 to 8
Intensity and Detail
Goal:
  • increase training density
  • sharpen conditioning
  • bring up weak points
  • keep muscle fullness
Phase 3: Weeks 9 to 12
Final Peel and Polish
Goal:
  • maximise fat loss
  • maintain strength
  • increase finishers and intensity
  • arrive leaner and harder
Weekly Training Split
Each week follows this structure:
  • Day 1: Chest + Triceps
  • Day 2: Back + Biceps
  • Day 3: Legs + Abs
  • Day 4: Active Recovery or Cardio
  • Day 5: Shoulders + Arms
  • Day 6: Upper Body Metabolic Session
  • Day 7: Rest
This setup works brilliantly for a holiday ripped phase because it gives you:
  • enough resistance training to hold muscle
  • enough weekly volume for shape and detail
  • enough calorie burn to support fat loss
  • enough recovery to keep performance moving
PHASE 1
Weeks 1 to 4: Foundation and Fat-Loss Momentum
Day 1: Chest + Triceps
Chest
  1. Barbell Bench Press - 4 sets x 8 to 10
  2. Incline Dumbbell Press - 4 sets x 10 to 12
  3. Machine Chest Press - 3 sets x 12
  4. Cable Flyes - 3 sets x 15
Triceps
  1. Rope Pushdowns - 3 sets x 12 to 15
  2. Overhead Rope Extensions - 3 sets x 12
  3. Bench Dips - 2 sets to near failure
Finisher
  • Push-Ups - 2 rounds to failure
Day 2: Back + Biceps
Back
  1. Bent-Over Barbell Row - 4 sets x 8 to 10
  2. Wide-Grip Lat Pulldown - 4 sets x 10 to 12
  3. Seated Cable Row - 3 sets x 12
  4. Straight-Arm Pulldown - 3 sets x 15
Biceps
  1. EZ-Bar Curl - 3 sets x 10 to 12
  2. Incline Dumbbell Curl - 3 sets x 12
  3. Hammer Curl - 2 sets x 12 to 15
Finisher
  • Band curls or cable curls - 1 burnout set
Day 3: Legs + Abs
Legs
  1. Back Squat - 4 sets x 8 to 10
  2. Leg Press - 4 sets x 12
  3. Romanian Deadlift - 4 sets x 10
  4. Walking Lunges - 3 sets x 12 steps each leg
  5. Leg Extension - 3 sets x 15
  6. Lying Leg Curl - 3 sets x 15
  7. Standing Calf Raise - 4 sets x 15 to 20
Abs
  1. Hanging Leg Raises - 3 sets x 12 to 15
  2. Cable Crunches - 3 sets x 15 to 20
Day 4: Active Recovery
  • 30 to 40 minutes brisk walkingor
  • 20 to 30 minutes steady-state cardioplus
  • mobility work and stretching
No heroics. Just enough to aid recovery and increase calorie output.
Day 5: Shoulders + Arms
Shoulders
  1. Seated Dumbbell Shoulder Press - 4 sets x 8 to 10
  2. Dumbbell Lateral Raise - 4 sets x 12 to 15
  3. Rear Delt Fly - 4 sets x 12 to 15
  4. Face Pulls - 3 sets x 15
Arms
  1. EZ-Bar Curl - 3 sets x 10
  2. Rope Pushdown - 3 sets x 12
  3. Incline Dumbbell Curl - 3 sets x 12
  4. Overhead Rope Extension - 3 sets x 12
  5. Hammer Curl - 2 sets x 15
  6. Tricep Dips - 2 sets to near failure
Day 6: Upper Body Metabolic Session
Perform as controlled circuits.Rest 60 to 90 seconds between rounds.
Circuit A - 3 rounds
  • Incline Dumbbell Press x 12
  • Chest-Supported Row x 12
  • Dumbbell Shoulder Press x 12
  • Lat Pulldown x 12
Circuit B - 3 rounds
  • Cable Fly x 15
  • Seated Row x 15
  • Lateral Raise x 15
  • Face Pull x 15
Arm Finisher - 2 rounds
  • Rope Pushdowns x 15
  • EZ-Bar Curls x 15
  • Bench Dips x failure
Day 7: Rest
Walk. Recover. Eat properly. Sleep. Try not to sabotage the whole week with a “cheat day” the size of a small wedding.
PHASE 2
Weeks 5 to 8: Intensity and Detail
Now we start tightening things up.
Changes in this phase:
  • slightly shorter rest periods
  • more supersets
  • more density
  • more fat-loss output without sacrificing muscle
Day 1: Chest + Triceps
  1. Incline Barbell Press - 4 x 8
  2. Flat Dumbbell Press - 4 x 10
  3. Machine Chest Press - 3 x 12
  4. Cable Flyes - 3 x 15
Superset
5a. Rope Pushdowns - 3 x 125b. Overhead Rope Extensions - 3 x 12
Finisher
  • Push-Ups - 2 sets to failure
Day 2: Back + Biceps
  1. Pull-Ups or Assisted Pull-Ups - 4 sets to near failure
  2. Barbell Rows - 4 x 8 to 10
  3. Seated Cable Row - 3 x 12
  4. Straight-Arm Pulldown - 3 x 15
Superset
5a. EZ-Bar Curl - 3 x 105b. Hammer Curl - 3 x 12
Finisher
  • Cable Curl Drop Set - 1 brutal round
Day 3: Legs + Abs
  1. Back Squat - 4 x 8
  2. Leg Press - 4 x 12
  3. Romanian Deadlift - 4 x 10
  4. Leg Extension - 3 x 15
  5. Lying Leg Curl - 3 x 15
  6. Walking Lunges - 2 long rounds
  7. Standing Calf Raises - 4 x 20
Abs
  1. Hanging Leg Raises - 3 x 15
  2. Cable Crunches - 3 x 20
  3. Plank - 3 rounds of 45 to 60 seconds
Day 4: Cardio and Recovery
  • 35 to 45 minutes brisk walkingor
  • 25 minutes incline treadmillor
  • 20 minutes steady bike
Optional:
  • abs circuit
  • mobility
  • stretching
Day 5: Shoulders + Arms
  1. Seated Dumbbell Press - 4 x 8 to 10
  2. Lateral Raise - 4 x 15
  3. Rear Delt Fly - 4 x 15
  4. Upright Row or Cable Upright Pull - 3 x 12
Giant Set - 3 rounds
  • EZ-Bar Curl x 10
  • Rope Pushdown x 12
  • Incline Curl x 12
  • Overhead Extension x 12
Finisher
  • Lateral Raise Burnout x 1 set
  • Pushdowns Burnout x 1 set
Day 6: Upper Body Pump and Conditioning
Giant Set A - 4 rounds
  • Incline Dumbbell Press x 10
  • Lat Pulldown x 10
  • Seated Dumbbell Press x 10
  • Seated Cable Row x 10
Giant Set B - 3 rounds
  • Cable Fly x 15
  • Straight-Arm Pulldown x 15
  • Lateral Raise x 15
  • Face Pull x 15
Arm Finisher
  • EZ-Bar Curl x 12
  • Rope Pushdown x 12
  • Hammer Curl x 12
  • Bench Dips x failure
2 rounds, minimal rest.
Day 7: Rest
PHASE 3
Weeks 9 to 12: Final Peel and Polish
This is where the look really starts to sharpen if food is in place and effort is honest.
Changes in this phase:
  • maintain heavy compounds
  • more supersets and finishers
  • tighter rest periods
  • harder metabolic work
  • aim to keep muscle fullness while stripping the final layer
Day 1: Chest + Triceps
  1. Incline Dumbbell Press - 4 x 8 to 10
  2. Flat Machine Press - 4 x 10 to 12
  3. Cable Fly - 3 x 15
Superset
4a. Rope Pushdown - 3 x 124b. Overhead Rope Extension - 3 x 12
Finisher
  • Push-Ups to failure x 2 rounds
Day 2: Back + Biceps
  1. Barbell Row - 4 x 8
  2. Pull-Ups or Pulldown - 4 x 10
  3. Chest-Supported Row - 3 x 12
  4. Straight-Arm Pulldown - 3 x 15
Superset
5a. EZ-Bar Curl - 3 x 105b. Dumbbell Hammer Curl - 3 x 12
Finisher
  • Cable curl partials and burn x 1 round
Day 3: Legs + Abs
  1. Squat or Hack Squat - 4 x 8
  2. Leg Press - 4 x 15
  3. Romanian Deadlift - 4 x 10
  4. Leg Extension - 3 x 20
  5. Leg Curl - 3 x 15
  6. Walking Lunges - 2 rounds
  7. Calf Raises - 4 x 20
Abs
  1. Hanging Leg Raises - 3 x 15
  2. Cable Crunches - 3 x 20
  3. Plank - 3 rounds
Day 4: Active Recovery / Cardio
  • 40 to 50 minutes brisk walkingor
  • 25 to 30 minutes incline treadmillplus mobility work
By now, consistency matters more than drama.
Day 5: Delts + Arms Detail Day
  1. Seated Dumbbell Shoulder Press - 4 x 8
  2. Lateral Raises - 4 x 15
  3. Rear Delt Fly - 4 x 15
  4. Face Pulls - 3 x 15
Arm Giant Set - 4 rounds
  • EZ-Bar Curl x 10
  • Rope Pushdown x 12
  • Incline Dumbbell Curl x 12
  • Overhead Rope Extension x 12
Finisher
  • Hammer Curl x 15
  • Bench Dips x failure
2 rounds.
Day 6: Holiday Ripped Full Upper Circuit
Circuit - 4 rounds
  • Incline Press x 10
  • Pull-Ups or Pulldown x 10
  • Dumbbell Shoulder Press x 10
  • Cable Row x 10
  • Lateral Raise x 15
  • Rope Pushdown x 15
  • EZ-Bar Curl x 15
Rest 90 seconds after each full round.
Final Finisher
  • 10 minutes incline treadmill walk immediately after lifting
Day 7: Rest
Cardio Guidance Across the 12 Weeks
Weeks 1 to 4
  • 3 sessions per week
  • 20 to 30 minutes each
  • brisk walking, incline treadmill, bike, or stepper
Weeks 5 to 8
  • 3 to 4 sessions per week
  • 25 to 35 minutes each
Weeks 9 to 12
  • 4 sessions per week
  • 30 to 40 minutes each
Walking is massively underrated here. It burns calories, helps recovery, and does not batter your legs like endless HIIT.
Progression Rules
To make this work, use these rules:
1. Try to beat reps or load where possible
Even in a fat-loss phase, you want to hold strength as much as possible.
2. Keep form tight
This is not the time for ego lifting. Injury during a cut is one of the dumbest plot twists available.
3. Rest with purpose
  • compounds: 75 to 120 seconds
  • isolation work: 45 to 75 seconds
  • circuits: as little as needed while maintaining quality
4. Track everything
  • bodyweight
  • progress photos
  • strength
  • energy levels
  • cardio sessions
Who this plan is for
This plan is ideal for:
  • intermediate lifters
  • people wanting to get lean for summer or holiday
  • anyone wanting to hold muscle while dieting
  • those who enjoy bodybuilding-style training with a harder edge
It is not ideal for:
  • total beginners
  • people who cannot train consistently
  • anyone expecting abs from one good Monday and four catastrophic weekends
Final Word
If you want to get properly holiday ripped, the formula is simple:
  • train hard
  • keep muscle-building tension in your workouts
  • push calorie output up
  • recover well
  • stay consistent for the full 12 weeks
This plan gives you structure, intensity, volume, and enough progression to get leaner without looking flat and stringy.
The people who get this right do not just lose weight.
They look sharper, harder, fuller, and more athletic.
That is the goal.
#blackopsbiohacking #gymsquadsupps #holidayripped #fatloss #bodybuilding #workoutplan #muscledefinition #trainhard
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Mark Hamilton
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Getting Holiday Ripped 12-Week Workout Plan
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