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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 126 Comments

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charles2311

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charles2311

Aug 2012 l was 20 stone 4lbs since march 2013 l have loss 3 stone 6lbs in 7 months form my photo l need more weight to take off . l do alot of cardio workouts in the gym cross trainers rowing machine treadmill etc

Mar 29, 2013 4:14pm | report
 
ChuckLabrada

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ChuckLabrada

Hey Charles2311

If you want to lose those excess pounds you are in the right place!

The battle to get in the best shape of your life is both in the gym and the kitchen!

Take some time to make sure you are eating as healthy as you can. The right amounts of food at the right times.

Wondering what those amounts may be... Check out the macro calculator on the Nutrition Overview page.

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-nutrition-overview.html

Feb 19, 2014 12:33pm | report
enjoyable7

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enjoyable7

Im about to start this programme , hope it works for me

Oct 8, 2013 6:09am | report
 
ChuckLabrada

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ChuckLabrada

Hope it worked out for you as well brother!

Feb 19, 2014 12:34pm | report
Qotu79

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Qotu79

I'm at the beginning of week 4! 9 pounds down. My muscles are tight and I'm feeling good. Thanks Mr. Labrada!!!

Article Rated:
Nov 25, 2013 6:26am | report
 
ChuckLabrada

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ChuckLabrada

Hey Qotu79

THANK YOU! For working so hard.

Great results keep it up!

Feb 19, 2014 12:35pm | report
countryboy1999

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countryboy1999

Why no chest day?

Nov 27, 2013 7:06pm | report
 
laylla123

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laylla123

This work out should definitely beat my battle with the bulge! I am aching all over and I have only just started, Guess that means its working right)
The healthy eating plan is really helpful too and
Search Food prep on YouTube. I wish I new about it sooner.

XxThanks Mr Labrada you are giving me the kick in the butt I needed!! Much love to all and good luck on your journey to success and happiness! :) xx

Jan 6, 2014 7:40pm | report
 
ChuckLabrada

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ChuckLabrada

Great to have you as part of the LBC. Keep kicking butt!

Feb 19, 2014 8:58am | report
amoldeepj

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amoldeepj

I was wondering how many exercise should i do, it only shows 4 does that mean i should only do 4 and start running after? AJ
for bicep and back

Jan 7, 2014 4:48am | report
 
Nani80

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Nani80

Well, I do not know if I got what you are asking; but until I know we have to do the exercises listed and then do some cardio; first day seems like very easy but after you start to feel the acid (happen to me, first day very nice, second day well, third day was ok, but at day 4 I just could do the cardio due every muscle was aching me) Also I guess the last rep (the one until failure) is the one that kill you XDD

Jan 13, 2014 10:44am | report
ChuckLabrada

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ChuckLabrada

Thanks for helping out Nani80.

Yes please follow the workouts exactly as they are laid out.

For the first day you will complete 4 exercises 2 sets each, with the last set a "work to failure" set.

You're right when you asked about running after you lift. Please follow the guidelines to ensure you are optimizing your running through interval training found on this page :)

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-week-1-day-1.html

Feb 19, 2014 9:03am | report
amoldeepj

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amoldeepj

I was wondering how many exercise should i do, it only shows 4 does that mean i should only do 4 and start running after? AJ
for bicep and back

Jan 7, 2014 4:48am | report
 
szajarral

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szajarral

i don't understand who r failure

Jan 11, 2014 6:00pm | report
 
Nani80

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Nani80

Are you taking about the reps? If so, means that you have to make the exercise until you be unavailable to do it any more :-D

Jan 13, 2014 10:40am | report
ChuckLabrada

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ChuckLabrada

Nani80 another good answer!

Spot on, yes working to failure means doing as many reps as you possibly can with proper form and controlling the weight in a safe manner.

Thanks for the question. Enjoy LBC!

Feb 19, 2014 9:07am | report
riven1983

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riven1983

Starting this program tomorrow! woohoo! let the bodybuilding 100k challenge start!!!!

Jan 12, 2014 11:16am | report
 
ChuckLabrada

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ChuckLabrada

Hope you not only reach, but surpass your goals!

Feb 19, 2014 9:08am | report
LLD5

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LLD5

I'm on day three! Loving it so far!

Article Rated:
Jan 12, 2014 2:20pm | report
 
Arax85

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Arax85

i will start this 12 weeks prog in a week, and its amazing..
i have one question i start my workout between 6 and 7 and i finish after 8
is it okay to have my dinner with protein and carbs and veggies around 9pm ?

Feb 19, 2014 7:27am | report
 
ChuckLabrada

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ChuckLabrada

Good question. I would say 9pm is the latest you would like to eat. Try your best to get in the gym before 6:30 and eating by 8 would be ideal!

But don't beat yourself up if you can't. The LBC and fitness in general is about doing the best you can with the time you have.

Feb 19, 2014 9:13am | report
Ljubisa7

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Ljubisa7

Hello!

I started going to gym maybe 2 months ago. I started just to get into condition, and build some leg muscles, since I'm a footballer. But then I wanted to try everything. .My main problem is that I don't eat 90% of good, healthy food. I always eat cheese, fries, pizza, but still I look lean, and my ABS can be seen even now.
So, can I just try to eat less unhealthy food, and eat more fruits and vegetables, in order to gain some muscle. That's my goal. To get stronger and be as fit as possible. I wish I could eat all those healthy food you recommended, but I just don't like it.
Also, since legs are my priority, I thought like doing them in one or two Cardio trainings. Since doing legs every 4 days isn't that good, I guess..
What do you thing?

Feb 22, 2014 2:37am | report
 
ChuckLabrada

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ChuckLabrada

Hey Ljubisa7

If you want to gain muscle, the only way is to eat healthy foods and the right kinds.

We all would rather eat pizza, cheese and fries (haha) but it just wont work. It all comes down to how badly you want to succeed in gaining healthy muscle.

Please follow the nutrition guidelines outlined in the LeanBody Program to gain the best results.

Thank you for the question.

Mar 10, 2014 8:10am | report
Gs2020

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Gs2020

I plan to start this workout this coming Monday. I was wondering if it really is effective. I take BJJ and Muay Thai kickboxing and I want to build lean mass. I'm not trying to lose weight. Am I using the right program?

Feb 22, 2014 1:19pm | report
 
ChuckLabrada

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ChuckLabrada

Gs2020

Great question. For you to reach your goals, your nutrition will be of the utmost importance. This program can and will help you gain lean muscle.

Eating 1 gram of protein per body pound per day should be your target goal.

Hope to see you in the program soon.

Mar 10, 2014 8:16am | report
Showing 1 - 25 of 126 Comments

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