Try the 12-Week Workout Programs
Three complete 12-week programs: Home Strength (3 days), Fat Loss (4 days) and a Muscle Builder using dumbbells (4 days).
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Fat Loss week 6, Circuit A: squats 4×15, push-ups 4×12, mountain climbers 4×36s, lunges 4×10, plank 4×37s.Open the 12-Week Workout Programs
Illustration. Open the tool for the real thing.
What is the 12-Week Workout Programs?
Three complete 12-week programs: Home Strength (3 days), Fat Loss (4 days) and a Muscle Builder using dumbbells (4 days). Each has three 4-week phases (Foundation, Build, Peak) with automatic progression of sets, reps and time, and a lighter deload week at the end of each phase.
Every workout has a Start button that loads the exact exercises into the voice-coached Workout Builder, and a Done button that tracks your progress and logs it.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Strength, fat loss, muscle.
Sets, reps and holds grow.
Every fourth week.
Zero setup.
Weeks and days done.
AZRS tools are free to open and use.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What if I miss a week?
Repeat the last week and carry on.
Is it free and private?
Yes, with no account. 3 full programs; Automatic progression; Deload weeks built in. What you save stays on this device, and nothing is sent anywhere. Choose a program. See the next workout highlighted.
Do I need equipment?
The Muscle Builder uses dumbbells. Each workout lists its exercises before you start, so you can check what you need.
How do I use the 12-Week Workout Programs?
1. Choose a program. 2. See the next workout highlighted. 3. Press the play button to start it. 4. Tick it Done when finished.
Any tips for good results?
Do not skip deload weeks. Eat enough protein and sleep. Pick the program whose number of days per week you can really keep, rather than the one that sounds most ambitious.
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Try the 12-Week Workout Programs now
Three full 12-week programs with automatic progression and deload weeks. Free to use.
Try it free