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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 123 Comments

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AMANDAMJ85

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AMANDAMJ85

Loving the program so far!
One concern though, I can't go to the gym on Saturdays (Im at work the whole time they're open).
So when a workout day falls on a Saturday how should I fix that?

May 4, 2013 12:59am | report
 
mserussell

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mserussell

Do modified versions at home. If you can't because of the exercises required (leg day), switch that day with a different one (short cardio day).

May 9, 2013 3:26pm | report
rockstar0313

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rockstar0313

Switch the weight days with a short cardio day if necessary.

Oct 27, 2013 1:46pm | report
ChuckLabrada

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ChuckLabrada

Great advice from both Rockstar0313 and Mserussell.

Switching around workout days is a great idea. You can do cardio or a home workout on Saturdays.

The fact that you are concerned about fitting in your workout means you are well on your way!

All the best!

Feb 26, 2014 9:34am | report
rockstar0313

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rockstar0313

Getting ready for Day 8. So far, I LOVE this program. I can't wait to share it with other people I know and to post my results as I go along.

Oct 27, 2013 1:45pm | report
 
ChuckLabrada

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ChuckLabrada

Rockstar0313

Sharing is caring! haha.

All the best!

Feb 26, 2014 9:35am | report
ROCKYMAKADIA

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ROCKYMAKADIA

I really felt so good after one week body feels weigh lighter then it did be 4 seems like now is the time for them dead muscles to wake up n hit the ground hard. So if any 1 can give me suggestion for the protein because i am a vegetarian n which source should i use to gain protein besides protein powder?

Dec 27, 2013 10:59pm | report
 
Maverick0023

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Maverick0023

Nuts, Quinoa, Chickpeas, Black Beans and tofu. I think those are your best bets.

I eat quinoa as a side all the time in addition to black beans and nuts (unsalted) are a snack of choice.

hope that helps

Dec 29, 2013 4:15am | report
ChuckLabrada

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ChuckLabrada

Thank you Maverick0023, you are 100% right with your recommendations.

Feb 26, 2014 9:37am | report
LiftChick88

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LiftChick88

im a vegan..u can use pea , brown rice or plant based protein powders if u like ie Vega ....other wise just stick with your bean faux meats and tofu..nuts in small amounts and yes of course quinoa

May 1, 2014 2:11am | report
Maverick0023

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Maverick0023

I will be starting this program with my roommate on the first of the new year. Work is doing a company wide biggest loser and I want to win it.

To be honest though I am just tired of being tired. I do not want to look at other people and wish I was in shape like they are. I shall treat my body like my work and earn a healthy life.

Can't wait to get this bad boy started

Dec 29, 2013 4:12am | report
 
Sebb92

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Sebb92

You go man! Hope you crush that competition!

Feb 1, 2014 9:40am | report
ChuckLabrada

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ChuckLabrada

Great outlook Maverick0023!

Feb 26, 2014 9:38am | report
arsenduztap

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arsenduztap

try to cut sugar to its minimum and you'll have much more energy

Apr 14, 2014 2:14pm | report
ajinkya89

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ajinkya89

i am confused about the meal plan... im planning to increase my macros by 150-200(above maint) for a lean bulk.. with which my carbs come to 350 and protein 148..but on the website it says i need to consume 224c, and 148p :( i want to start this program but this confusion is stopping me

Jan 28, 2014 4:35am | report
 
ChuckLabrada

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ChuckLabrada

Ajinkya89

You can still gain lean muscle while following the recommended carbs and protein amounts from the Nutrition Overview page.

Give this a try for 6 weeks. If you feel you need more energy throughout the day you can increase your macros by 200 calories at this point.

Hope this has helped.

All the best.

Feb 26, 2014 9:42am | report
ajinkya89

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ajinkya89

lean muscles is all about eating more than your maintenance calories... but eating 224c ,148p (in my case) that is just 2100 calories.. im very confused about the meal plan... ideally for a bulk i should eat around 2540 calories with 353c, 148p.. what to do? i want to start this program, will do it once i get this cleared...

Jan 28, 2014 9:53am | report
 
Zadid18

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Zadid18

I hear from professional that body need at least 48 hrs to recover but in your plan you have no rest, on your rest day you put cardio

Jan 31, 2014 5:22am | report
 
Sebb92

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Sebb92

I started to wonder exactly the same thing! For the muscles to grow they need rest right?

Feb 1, 2014 9:38am | report
ChuckLabrada

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ChuckLabrada

Zadud18

You are correct certain muscle groups do need ample amounts of time up to 48 hours for rest.

That is why the program is built the way it is.. You are not working the same muscle group more then 1 time in a 48 hour period.

Cardio after the workouts will not need more then 12 hours of rest to be fully recovered with this program.

Happy lifting fellas!

Feb 26, 2014 9:45am | report
Sebb92

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Sebb92

I've been following this program for 2 weeks now and I started to wonder if there should be a day were you rest? I mean the muscles need to recover? Or do you count the cardio days as rest? Am I thinking wrong here? Let me know what you think!

Feb 1, 2014 9:36am | report
 
ChuckLabrada

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ChuckLabrada

Check out the answer above brother.

Trust in the program.... there has been a lot of thought that has gone into each exercise, rep, set and cardio session to optimize the best results for you

Thanks for the question Sebb92

Feb 26, 2014 9:46am | report
Gabrieljrg

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Gabrieljrg

what abaout forearms and trapezius???
i dont see it in the entir routine

Feb 25, 2014 4:15pm | report
 
ChuckLabrada

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ChuckLabrada

Gabrieljrg

Good eye for detail. You may not be working these muscles directly, but this doesn't mean they are not heavily used in other exercises.

Your traps and forearms wont be forgotten follow along with the program and you will see them grow!

All the best.

Feb 26, 2014 9:48am | report
Candz4031

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Candz4031

Started this program today to prep for a judo tournament, only concern I have got at the moment is the times I finish judo training on a Monday, how would I fix this in the workout program? secondly, when I go away for the 4 days for my tournament, I don't think I will be near a gym. little worried about this.

Mar 22, 2014 1:07pm | report
 
Showing 1 - 25 of 123 Comments

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