1

2Week
 The 12 Week
Body Recomp
Lose Even More Fat and Gain Even More Muscle.

Jason Maxwell, CPT

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The 12 Week Body Recomp

Copyright ©2014 by Jason Maxwell

All rights reserved. No part of this work may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying,
recording, or by any information storage or retrieval system, without the prior
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Maxwell). There are unique embedding codes in this pdf file that track any illegal
downloads or distribution. Any illegal distribution results in fines starting at
$250,000.

ISBN‐13 (paperback): XXXXXXXXXXXXX

ISBN‐10 (paperback): XXXXXXXXXX

ISBN‐13 (electronic): XXXXXXXXXXXXX

ISBN‐10 (electronic): XXXXXXXXXX

Trademarked names may appear in this book. Rather than use a trademark
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an editorial fashion and to the benefit of the trademark owner, with no intention
of infringement of the trademark.

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Table of Contents
How This Program Works....................................................................................... 5
A note on Exercises ............................................................................................ 5
Structure ............................................................................................................ 5
The Schedule ......................................................................................................... 6
Month 1 ............................................................................................................. 6
Month 2 ............................................................................................................. 7
Month 3 ............................................................................................................. 8
Workouts ............................................................................................................... 9
The Ultimate Warm-Up (click to view video)...................................................... 9
Workout A ........................................................................................................... 10
Workout B ........................................................................................................... 11
Workout C............................................................................................................ 12
Workout D ........................................................................................................... 13
Workout E ............................................................................................................ 14
Workout F ............................................................................................................ 15
Workout G ........................................................................................................... 16
Workout H ........................................................................................................... 17
Intervals 1 ............................................................................................................ 18
Intervals 2 ............................................................................................................ 19
About the Author ................................................................................................. 20
My Story .......................................................................................................... 20

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How This Program Works
To start off, I give you your exact 12 Week Schedule to follow in order to lose fat
and gain muscle at the same time. This is such a complicated process that you
should follow this schedule to a “T”.

Each day of the schedule tells you what workout you need to do, and what eating
plan to use. These workouts and eating plans can be found in their appropriate
chapters in the 21 Day Body Recomp Manual. Supplementation is also included in
the “Meals” chapter of that manual.

Read this book back to front, print it off, and follow the schedule religiously for
the next 3 months and you will be rewarded for your discipline.

Without wasting your time, let’s dive right in.

A note on Exercises
If you don’t know what an exercise is, look up the exact name on Youtube. I’ve
listen them so that the first video that comes up is the proper video.

Structure
You may notice terms like “1A” and “1B”. Essentially, this means that you will
superset exercises. For example, if 1A was Squats, and 1B was bicep curls and it
said to do 3 sets of 10 for each exercise and rest 45 seconds in between, then this
is what you’d do:
1. 10 squats
2. Rest 45 seconds
3. 10 Bicep Curls
4. Rest 45 seconds
5. 10 squats
6. Rest 45 seconds
7. 10 Bicep Curls
8. Rest 45 seconds
9. 10 squats
10. Rest 45 seconds
11. 10 Bicep Curls
12. Rest 45 seconds
13. Done.

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The Schedule
Month 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast A 1 B 2 A Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast B 1 A 2 B Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast A 1 B 2 A Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast B 1 A 2 B Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

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Month 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast C 1 D 2 E Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast F 1 C 2 D Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast E 1 F 2 C Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast D 1 E 2 F Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

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Month 3
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast G 1 H 2 G Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast H 1 G 2 H Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast G 1 H 2 G Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast H 1 G 2 H Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

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Workouts
The Ultimate Warm-Up (click to view video)
• Foam Roll
• Rocking Ankle Mobs – 8 reps each leg
• Scap Pushups from Elbows – 8 reps
• Yoga Pushup Complex – 8 reps
• Glute March – 8 reps each side
• Scapular Wall Slide – 8 reps
• Thoracic Extension Rotation – 8 reps each side
• Reverse Lunges – 8 reps each leg
• Barbell Inverted Row – 8 reps
• Bootstrapper Squats – 8 reps

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Workout A
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Plank 2 60 second hold 45 sec
1B: Dying Bug 2 10 each side 45 sec
2A: Split Squat 3 12 45 sec
2B: Quadruped 3 12 45 sec
Pulldown
3A: Cable Pull 3 12 45 sec
Through
3B: Pushup 3 12 45 sec

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Workout B
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Side Plank 2 30 second hold 45 sec
each side
1B: Half Kneeling 2 10 each side 45 sec
Kettlebell Halo
2A: Step Up 3 12 each leg 45 sec
2B: Half Kneeling 3 12 45 sec
DB Overhead Press
3A: Goblet Squat 3 12 45 sec
3B: Quadruped 3 12 45 sec
Row

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Workout C
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Spiderman 1 10 45 sec
Crawl
1B: Side Plank and 1 10 each side 45 sec
Row
1C: Farmer Carry 1 20 meters 45 sec
2: Front Squat 4 6 90 sec
3A: Reverse Lunge 4 8 60 sec
3B: Chest 4 8 60 sec
Supported Row
4A: Romanian 4 8 60 sec
Deadlift
4B: DB Overhead 4 8 60 sec
Press

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Workout D
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Spiderman 1 10 45 sec
Crawl
1B: Side Plank and 1 10 each side 45 sec
Row
1C: Farmer Carry 1 20 meters 45 sec
2: Military Press 4 6 90 sec
3A: Single Leg 4 8 60 sec
Romanian Deadlift
3B: Floor Press 4 8 60 sec
4A: Goblet Squat 4 8 60 sec
4B: Kneeling Lat 4 8 60 sec
Pulldown

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Workout E
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Spiderman 1 10 45 sec
Crawl
1B: Side Plank and 1 10 each side 45 sec
Row
1C: Farmer Carry 1 20 meters 45 sec
2: Chinup 4 6 90 sec
3A: Reverse Lunge 4 8 60 sec
3B: Chest 4 8 60 sec
Supported Row
4A: Romanian 4 8 60 sec
Deadlift
4B: DB Overhead 4 8 60 sec
Press

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Workout F
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Spiderman 1 10 45 sec
Crawl
1B: Side Plank and 1 10 each side 45 sec
Row
1C: Farmer Carry 1 20 meters 45 sec
2: Rack Deadlift 4 6 90 sec
3A: Single Leg 4 8 60 sec
Romanian Deadlift
3B: Floor Press 4 8 60 sec
4A: Goblet Squat 4 8 60 sec
4B: Kneeling Lat 4 8 60 sec
Pulldown

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Workout G
• Perform Ultimate Warmup First

Exercise Sets Reps Rest

1A: Swiss Ball 2 Perform for 30 45 sec
Mountain Climber seconds
1B: Farmer Carry 2 10 45 sec
2A: Kettlebell 3 10 60 sec
Swing
2B: Medicine Ball 3 10 60 sec
Slam
3A: Bulgarian Split AMAP 6 each leg Density Block 1*
Squat
3B: Inverted Row AMAP 6
4A: Single Leg AMAP 6 each leg Density Block 2*
Squat
4B: DB Bench AMAP 6
Press
*Density Block – Set a timer for 10 minutes. Perform exercises back to back with
as little rest as possible. Try to do as many sets as possible within the 10 minutes.

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Workout H
• Perform Ultimate Warmup First
• Exercise Sets Reps Rest
1A: Plank and 2 10 45 sec
Pulldown
1B: Feet Elevated 2 30 sec hold each 45 sec
Side Plank side
2A: Kettlebell 3 10 60 sec
Swing
2B: Medicine Ball 3 10 60 sec
Push Pass
3A: Walking AMAP 6 each leg Density Block 1*
Lunges
3B: Military Press AMAP 6
4A: Front Squat AMAP 6 each leg Density Block 2*
4B: Pullups AMAP 6
*Density Block – Set a timer for 10 minutes. Perform exercises back to back with
as little rest as possible. Try to do as many sets as possible within the 10 minutes.

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Intervals 1
• Pick cardio exercise of choice (burpees, sprinting, bike, rower etc)
• Go as hard as you can for 8 seconds
• Rest 12 seconds
• Repeat for a total of 60 rounds (20 minutes total)

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Intervals 2
• Pick cardio exercise of choice (burpees, sprinting, bike, rower etc)
• Go as hard as you can for 20 seconds
• Rest 10 seconds
• Repeat for a total of 3 minutes (6 rounds)
• Rest 3 minutes.
• Go as hard as you can for 20 seconds
• Rest 10 seconds
• Repeat for a total of 3 minutes (6 rounds)
• Rest 3 minutes.
• Go as hard as you can for 20 seconds
• Rest 10 seconds
• Repeat for a total of 3 minutes (6 rounds)
• You are finished.

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About the Author
My name is Jason Maxwell and I am a Certified Personal
Trainer (CPT) under the National Strength and
Conditioning Association (NSCA) and am a certified
Functional Movement Screen practitioner. Fitness
health, nutrition, and helping people to lose fat and gain
muscle are my passions. It’s just way too much fun
helping people to look better naked.

My Story
• Grew up in a small town with less than 3500 people.

• Was a huge Toronto Maple Leafs fan as a kid… Actually, I still am…

• Was fat until I hit puberty, then I kind of grew out of my tubbiness.

• Was skinny‐fat all through high school (even though I played every sport).

• I started lifting weights in my senior year of high school in order to get stronger
for football.

• After starting to lift weights, I was seeing some results, but I was still skinnyfat.

• Went to Ryerson University in Toronto (for Aerospace Engineering) and got my

nutrition and lifting dialled in.

• Gained 20lbs of muscle my first semester and got leaner in the process. I wasn’t
skinny‐fat anymore.

• I became obsessed with everything to do with fitness and nutrition.

• I started personal training, online coaching, and writing. To date, I’ve helped
100s of people transform their bodies.

• This book was the result of me consistently screwing up with my own fitness
and nutrition until I finally got it right.

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Everyone always asks me, “Why don’t you be an astronaut instead of a fitness
professional?”. Here’s what I’ve realized: throughout my degree, I’ve found
myself studying and reading fitness, health, and nutrition literature at times when
I should have been studying for aerodynamics, aircraft performance etc. Some
people in my program go home and read about airplanes. I read about health.
That is where my passion lies. The path of health and fitness that I’ve chosen will
inevitably help people improve the quality of their life. Sure, aerospace
engineering can inevitably help people, but not on the same degree and
magnitude as health and fitness. There’s no way it can help someone live a
longer, happier life. For more info on health, fitness, and nutrition, subscribe to
my website: http://www.JMaxFitness.com/

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