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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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Showing 1 - 25 of 91 Comments

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nutakkimanu

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nutakkimanu

Hiii, What if I am not able to follow the nutrition? As I stay in hostel its difficult for me to cook and buy all these.

Feb 18, 2013 11:15am | report
 
ChuckLabrada

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ChuckLabrada

All you can ever ask for is to try your best.

With proper nutrition your results will be better. However if you don't have access to good food choices, the best you can do is all we could ever ask for.

Thanks for the question Nutakkimanu

Feb 26, 2014 9:51am | report
jh12580

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jh12580

Can't wait

Jun 28, 2013 8:24pm | report
 
mxchic1968

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mxchic1968

yay thanks!!

Nov 10, 2013 3:02pm | report
 
nelsonrr

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nelsonrr

this diet is a bit difficult to follow only because theres to many different ingredients for different days.
a lot of cooking involved. i will try to do this but in different way...
i start on the 1st :)

Dec 29, 2013 11:04am | report
 
ChuckLabrada

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ChuckLabrada

Nelsonrr

Remember we can make things simple. The rule of 1/3. Your plate should be broken down into thirds. Protein, Complex Carbs, and Veggies / Fruits make up the 1/3 of the plate.

Follow this guideline and you are off to a good start.

Feb 26, 2014 9:53am | report
stergos

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stergos

started this today... lets see

Jan 1, 2014 4:25am | report
 
vingerard

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vingerard

Likewise. So sore today. Good stuff.

Jan 2, 2014 8:46am | report
jgreeaa20

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jgreeaa20

Ever since I started this program in mid January, I've seen a good amount of changes in my figure and weight. It's ben going up steadily (it's mostly muscle). Would recommend for a bulk.

Feb 3, 2014 7:50pm | report
 
ChuckLabrada

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ChuckLabrada

Jgreeaa20

Great to see you are getting the results you want.

Bulking is not the main goal of this program. However gaining lean muscle is!

Congratulations on your gains!

Feb 26, 2014 9:55am | report
The Crush

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The Crush

Way to go, Jgreeaa20!

Apr 3, 2014 10:16am | report
Stilllogicz

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Stilllogicz

I wanna start this but my gym is closed on Wednesdays. How can I make this work?

Article Rated:
Feb 6, 2014 6:39pm | report
 
ajinkya89

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ajinkya89

same here, my gym is closed on sundays, but im changing my gym next month, and its open all 7 days, i will be doint the Musclepharm bizzy diet plan without the nutrition part, for 3 weeks..

Feb 7, 2014 10:37am | report
ChuckLabrada

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ChuckLabrada

Hey Stilllogicz

You can change around your workout days to mirror a schedule that works for you.

Try and ensure you are completing all workout days at some point in the week. Of course it's ideal to follow the program exactly the way it's planned.

All we ask is you try your best!

Feb 26, 2014 9:57am | report
Jose8610

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Jose8610

Would this be a good program to gain muscle/bulk up with?

Feb 9, 2014 10:40am | report
 
ChuckLabrada

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ChuckLabrada

Jose8610

You can gain muscle, but not a good program to bulk with!

All the best.

Feb 26, 2014 9:58am | report
bradarnold12

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bradarnold12

Would this workout be just as effective if you workout out 5 days a week (Monday-Friday) and just push the next 5 days to the next week and so on until you finish all 84 days?

Feb 10, 2014 1:21pm | report
 
ChuckLabrada

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ChuckLabrada

Bradarnold12

It's ideal to follow the program exactly the way its laid out.

This doesn't mean that your gains will be far less if you follow your Mon-Fri schedule.

It all comes down to effort you put in the gym and in the kitchen. If you work hard you will see great results bottom line!

Hope you enjoy the LBC!

Feb 26, 2014 10:00am | report
rocksinsocks

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rocksinsocks

what is the rationale behind doing two days of upper body for one day of lower body. Seems disproportionate to me. The legs have bigger muscles after all, why is it not the other way around?

Feb 10, 2014 1:45pm | report
 
ChuckLabrada

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ChuckLabrada

Great question Rocksinsocks.

You are right, our leg muscles are much larger however, there are fewer muscle groups in our legs.

Therefore with one day of hard leg training you will be able to stimulate all the muscles in your legs. With that said, you should have a minimum of 48 hours off to allow them to recuperate.

The upper body, although muscle groups are smaller we have many more of them. Hence the reason for a 2 day upper body and 1 day lower body split.

Thank you for the question.

Feb 26, 2014 10:02am | report
NickStacey22

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NickStacey22

crunched for time so would it be ok if i switched day 3 and 4 around?

Feb 11, 2014 12:55pm | report
 
ChuckLabrada

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ChuckLabrada

Nickstacey22

Yes you can switch the days around.

Feb 26, 2014 10:03am | report
harendrachauhan

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harendrachauhan

Hi..
I have gained a lot of weight in past 3 years, and am nt at all regular at the workouts. and top of that i am in such a place where there is no Gym or training center.
please guide me if i can still lose weight without Gym.
Today will b my 1st day of the 12 week plan, but will have to workout without a Gym and a personal trainer.
Please guide.

Feb 14, 2014 12:41am | report
 
ChuckLabrada

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ChuckLabrada

Harendrachauhan

Yes you can lose weight without having a gym.

The key to losing weight starts in the kitchen. Following along with the nutrition guide alone will help.

In terms of the workouts, there will be substitutes you can follow. Also if you have any questions on possible substitutes, bodybuilding.com has hundreds of workout options to keep you interested.

Thank you for being a part of LBC!

Feb 26, 2014 10:07am | report
Sexychef40

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Sexychef40

I don't get it ? in video he says stay away from soda,cheese, and processed foods so why in his menu plan and recipes he has diet soda, cream cheese, low fat cheese and brown sugar..... I don't agree on low fat foods its packed with chemicals other gross unhealthy ingredients which I consider it processed foods. I will follow the 1/3 plate rule and small meals thru out day and the exercise routine...good luck to me

Feb 14, 2014 6:16pm | report
 
Showing 1 - 25 of 91 Comments

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