Here’s a workout and diet plan inspired by Body for Life by Bill Phillips, simplified and modernized while retaining its core structure. The original Body for Life program is a 12-week transformation plan that emphasizes consistency, progressive resistance training, high-intensity cardio, and balanced eating — all supported by a structured weekly schedule and mental focus.

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Body for Life-Inspired Plan

🔥 Overview

• Duration: 12 weeks

• Focus: Muscle gain, fat loss, and sustainable habits

• Weekly Schedule:

  • 3 Days Strength Training (alternating upper/lower body)

  • 3 Days HIIT Cardio

  • 1 Free Day (rest + eat what you want in moderation)

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🏋️ Workout Plan

Weekly Structure:

Strength Training Details (Split A/B)

Upper Body:

• Dumbbell Bench Press – 3 sets

• One-arm Dumbbell Row – 3 sets

• Dumbbell Shoulder Press – 3 sets

• Bicep Curl – 2 sets

• Triceps Extension – 2 sets

Lower Body:

• Squats/Leg Press – 3 sets

• Romanian Deadlifts – 3 sets

• Lunges – 2 sets

• Calf Raises – 2 sets

• Cable Crunches – 2 sets

Intensity Method:

Use a pyramid scheme of increasing weight and decreasing reps:

• 12, 10, 8, 6 (heavier each set), then drop to light weight for 12 again.

Cardio – HIIT (High-Intensity Intervals)

20 minutes total:

• 2 min warm-up

• 1 min moderate pace

• 1 min fast pace

• Repeat for 16 min

• 2 min cooldown

Progression Tip: Each week, aim to push your “fast pace” intervals a little harder.

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🥗 Diet Plan

Guiding Principles:

• Eat six (6) small meals a day

• Each meal: 1 portion protein + 1 portion complex carbs

• Include veggies in at least 2–3 meals

• Drink plenty of water (at least 2–3 liters/day)

• 1 “free day” each week to reset mentally and physically

Portion Guidelines (hand-based):

• Protein = the size of your palm

• Carbs = size of your fist

• Veggies = 2 fists (optional but encouraged)

• Fats = size of your thumb (healthy fats like olive oil, nuts)

Sample Daily Menu:

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🧠 Mindset Component (Optional but Powerful)

• Set a 12-week goal (visualize it daily)

• Track workouts, meals, and progress weekly

• Take progress photos every 4 weeks

• Write a short weekly reflection

If you enjoyed this article, I highly recommend you purchase Bill’s book, which is arguably the best-selling fitness book of all time.

CLICK the image to purchase on Amazon.com