Lee Labrada's 12-Week Lean Body Trainer

It doesn't matter what shape you're in, your age, or how many diet programs you've tried. You can transform your body and become leaner and stronger with Lee Labrada!

Lee Labrada's 12-week training program is for anyone—man or woman, beginner or advanced—who is ready to work hard, train smart, and achieve a dream lean body. The program has everything you need to burn fat, sculpt muscle, and get fit. It includes daily workouts, a full nutrition plan, recipes, and more. Start getting leaner and stronger today with fitness expert Lee Labrada!

Get lean in 12 weeks with the Lee Labrada Trainer!

Watch The Video - 02:32


Step 1 /// Watch The 4 Overview Videos Before Starting Day 1


Training Overview Video

Training Overview

Lee Labrada walks you through the exact training program you'll be following to maximize your 12 weeks!
Nutrition Overview Video

Nutrition Overview

Succeed in the gym and in the kitchen with these easy-to-follow nutrition plans, all packed with great tasting meals!
Supplements Overview Video

Supplements Overview

Reach your goals faster with smart supplementation. Get your complete supplement guide here!
Tips & Tools Overview Video

Tips & Tools Overview

Get informed in order to get lean. Learn the secret tips and tools that will ensure you have a successful 12-week transformation!

Step 2 /// Get The Tools To Help You Succeed!


7 Days Of Lean Body Meals

7 Days Of Lean Body Meals

Nutrition is one of the most important aspects of your lean body journey. Don't leave it up to chance!
Lean Body-Friendly Recipes

Lean Body-Friendly Recipes

Sticking to your Lean Body meal plan is easy with these simple, flavorful recipes!
Join BodySpace Today!

Join BodySpace Today!

Become your best self with the help of over 1 million Bodyspace members. Join the world's largest fitness community!
Join The Lean Body BodyGroup

Join The Lean Body BodyGroup

Get support from people who have finished the Lean Body Trainer or are doing it right now. Join the Lean Body BodyGroup on BodySpace!

Step 3 /// Receive Daily Inspiration


Make the most of the next 84 days. Sign up now to receive motivational and encouraging emails to help you through every day of the Lean Body Trainer!



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Step 4 /// Get Started!

Schedule. Track. Succeed.

Day 1
Back and Biceps
Day 2
Chest, Shoulders and Triceps
Day 3
Cardio
Day 4
Legs and Abs
Day 5
Back and Biceps
Day 6
Cardio
Day 7
Chest, Shoulders and Triceps
Day 8
Legs and Abs
Day 9
Cardio
Day 10
Back and Biceps
Day 11
Chest, Shoulders and Triceps
Day 12
Cardio
Day 13
Legs and Abs
Day 14
Back and Biceps
Day 15
Cardio
Day 16
Chest, Shoulders and Triceps
Day 17
Legs and Abs
Day 18
Cardio
Day 19
Back and Biceps
Day 20
Chest, Shoulders an Triceps
Day 21
Cardio
Day 22
Legs and Abs
Day 23
Back and Biceps
Day 24
Cardio
Day 25
Chest, Shoulders and Triceps
Day 26
Legs and Abs
Day 27
Cardio
Day 28
Back and Biceps

Day 29
Chest, Shoulders and Triceps
Day 30
Cardio
Day 31
Legs and Abs
Day 32
Back and Biceps
Day 33
Cardio
Day 34
Chest, Shoulders and Triceps
Day 35
Legs and Abs
Day 36
Cardio
Day 37
Back and Biceps
Day 38
Chest, Shoulders and Triceps
Day 39
Cardio
Day 40
Legs and Abs
Day 41
Back and Biceps
Day 42
Cardio
Day 43
Chest, Shoulders and Triceps
Day 44
Legs and Abs
Day 45
Cardio
Day 46
Back and Biceps
Day 47
Chest, Shoulders and Triceps
Day 48
Cardio
Day 49
Legs and Abs
Day 50
Back and Biceps
Day 51
Cardio
Day 52
Chest, Shoulders and Triceps
Day 53
Legs and Abs
Day 54
Cardio
Day 55
Back and Biceps
Day 56
Chest, Shoulders and Triceps

Day 57
Cardio
Day 58
Legs and Abs
Day 59
Back and Biceps
Day 60
Cardio
Day 61
Chest, Shoulders and Triceps
Day 62
Legs and Abs
Day 63
Cardio
Day 64
Back and Biceps
Day 65
Chest, Shoulders and Triceps
Day 66
Cardio
Day 67
Legs and Abs
Day 68
Back and Biceps
Day 69
Cardio
Day 70
Chest, Shoulders and Triceps
Day 71
Legs and Abs
Day 72
Cardio
Day 73
Back and Biceps
Day 74
Chest, Shoulders and Abs
Day 75
Cardio
Day 76
Legs and Abs
Day 77
Back and Biceps
Day 78
Cardio
Day 79
Chest, Shoulders and Triceps
Day 80
Legs and Abs
Day 81
Cardio
Day 82
Back and Biceps
Day 83
Chest, Shoulders and Triceps
Day 84
Congrats!


Labrada Lean Body


Labrada Nutrition


Lee Labrada

Meet Your Trainer /// Lee Labrada


Bestselling author of The Lean Body Promise, former IFBB Mr. Universe, and founder of Labrada Nutrition, Lee Labrada wants to share his fitness secrets with you. He has trained thousands of people using his foolproof Lean Body method to achieving the body of their dreams in 12 weeks!

In fact, he once helped an entire city get into shape. Once known as the fattest city in America, Houston, Texas had a weight problem. Lee Labrada helped implement an initiative called Get Lean Houston. 18 months later, Lee Labrada appeared on the Today show with Matt Lauer to break the news that Houston was no longer the fattest city in America!

With years of body transformation experience, Lee Labrada is going to get you into the best shape of your life!

Get to Know More About Lee


Bookmark and Share

Related Articles

About The Author

Lee's desire to help others reach their health and nutrition goals inspired him to found Labrada Nutrition, and create a line award winning products.

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Comments

Showing 1 - 25 of 224 Comments

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alberano

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alberano

im excited about this plan

Mar 19, 2013 8:22pm | report
 
JohnHardesty

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JohnHardesty

Good luck @alberano!! Keep us posted on your journey!

Sep 10, 2014 9:09am | report
mazzazo

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mazzazo

It's look like the right plan to me.
Doing it for a week and love it.

Jul 18, 2013 4:04pm | report
 
ChuckLabrada

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ChuckLabrada

Hope you enjoyed the program brother!

Feb 17, 2014 12:14pm | report
akbar89

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akbar89

nice one...defntly gonna try

Nov 14, 2013 7:02am | report
 
javebratt

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javebratt

Alright, starting tomorrow with this!

Article Rated:
Jan 2, 2014 6:01pm | report
 
ChuckLabrada

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ChuckLabrada

Thank you for being a part of the 2014 LBC crew.

Remember consistency and small habitual habits are the keys to success when trying to get in the best shape of our lives! YOUR TIME TO SHINE!

Feb 17, 2014 12:15pm | report
bamaboyyy

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bamaboyyy

Is this plan also for people who are underweight but want to build muscle(beginner level) ? Im 20 years old, height 5'10, weight 65 kg.

Jan 2, 2014 11:15pm | report
 
ChuckLabrada

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ChuckLabrada

Great question. The answer is YES! You can do the LBC if your goal is to gain muscle mass.

The workouts, and nutrition tips are crucial for all goals in fitness. In order to gain muscle mass and overall body mass you will need to ensure you are consuming a surplus in calories each day. (clean calories, good carbs, proteins, and fats) All outlined in the LBC lessons.

Look forward to having you in the LBC.

Feb 17, 2014 12:19pm | report
tylerTola

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tylerTola

This will be my plan :D

Jan 3, 2014 3:50am | report
 
ChuckLabrada

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ChuckLabrada

All the best Tyler!

Feb 17, 2014 12:19pm | report
HaridraPrs

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HaridraPrs

cant wait for 13 jan

Jan 3, 2014 9:30am | report
 
ChuckLabrada

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ChuckLabrada

Best of luck brother!

Feb 17, 2014 12:20pm | report
Jeerock34

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Jeerock34

My wife is working with this plan but she has to take rest days on Wednesdays and Fridays.

Should she just continuously push whatever the workout is that day to the next day? or should she just substitute the cardio days for rest days?

Feb 17, 2014 3:33pm | report
 
ChuckLabrada

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ChuckLabrada

Changing Wed and Fri to cardio days and completing the other resistance exercises the remaining days of the week will be her best option.

Thanks for the question. Wish your Wife all the best in the LBC .

Feb 18, 2014 10:10am | report
Arax85

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Arax85

i will start the 12 weeks program very soon, and its amazing..
i have one question i start my workout between 6 and 7pmand i finish after 8pm
is it okay to have my dinner with protein and carbs and veggies around 9pm ?

Feb 19, 2014 7:19am | report
 
ChuckLabrada

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ChuckLabrada

Arax85.

Thanks for the question. Yes it's okay, but not ideal to eat your last meal at 9pm.

It is always better to have your dinner a bit earlier. So try your best to get to the gym around 6 so you can be eating no later then 8pm.

All the best in your LBC.

Feb 26, 2014 11:41am | report
AQuilala

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AQuilala

Starting the plan on Monday! My cousin is on the plan and is on week 5 and has lost 40 pounds! She is the same weight as me but she is shorter ..5'3 i think. Cant wait to see the progress! I am starting a blog on wordpress to motivate myself and track my fitness. I feel like writing everything from diet, workout and emotions down will be a motivator! Wish me luck! I will post picture to my profile on monday and every monday after that. LETS GET FIT.

Feb 26, 2014 11:41pm | report
 
ChuckLabrada

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ChuckLabrada

AQuilala

Hope you are enjoying the first few weeks. Make sure to get those photos up in your profile. It's hard at times for us to see our own change, but progress pics are great to help show us where we started!

All the best.

May 14, 2014 9:21am | report
NasimAlA

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NasimAlA

Starting today!!
If I get enough protein, is there anyway I can gain muscles with this program ? Or is this program just gonna cut the fat and leave me with the muscles I already have ?

Mar 1, 2014 4:44am | report
 
NasimAlA

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NasimAlA

And I play a 90 mins soccer match once a week, is this ok or this would be too much cardio including the cardio in the program ?

Mar 1, 2014 11:57am | report
ChuckLabrada

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ChuckLabrada

NasimAlA

Yes you can easily gain muscle with this program if you eat the proper foods.

Soccer 90 mins a week is no problem. If a cardio workout falls on this day of course you can skip it and count soccer as your workout.

Thanks for being a part of LBC!

May 14, 2014 9:22am | report
Cory1213

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Cory1213

Ok I have a few questions. I'm completely new to training, I felt it was finally time to make a lifestyle change. I'm 158.4 lbs. and 13.2% body fat and I'm 5'9". I'm looking to get to 160lbs and 10% body fat. Would this program help me to achieve my goal? I'm looking to gain muscle mass while losing fat. Sorry if this seems like a pointless question but I figure you gotta start somewhere. So would this help to get to 160lbs and 10% body fat? What should I do? Thanks in advance!

Mar 1, 2014 2:53pm | report
 
ChuckLabrada

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ChuckLabrada

Hey Cory1213

Yes you can gain muscle and lose fat with this program. You can gain muscle and lost fat with any program.

The determining factor will be your effort in the gym and attention to detail in the kitchen.

Hope to see you in the LBC!

May 14, 2014 9:24am | report
GeriRuci

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GeriRuci

i'm a bit underweight, so i need a program to transform my body from underweight to normal weight and to build muscles. i wanted to know if this is the right plan for me or is anyone else .

ps. beginner level.

Mar 2, 2014 3:11am | report
 
Showing 1 - 25 of 224 Comments

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