Welcome to the final part of our 12-Week New Body Plan. If you’ve been following the programme, by now you should have packed on some serious extra muscle thanks to eight weeks of hard work in the gym and a diet overflowing with calories and protein.

For the next four weeks, you’ll do three high-intensity circuits a week, using dynamic, all-body exercises that will help you to fine-tune the muscles you’ve built on this plan. At the same time you’ll strip away unwanted fat to make your muscles look more defined. Make sure you keep your form perfect with each lift, and make all your movements powerful but controlled. And if you’re not sure what to do with yourself once you’ve finished the 12-week programme, why not go back to the beginning and start again, but with bigger weights this time?

How to do this workout

Do workouts A, B and C once a week each, leaving at least a day’s rest between each one. Make sure you start by warming up on a cardio machine for a few minutes to raise your core temperature, and then do some weight-free movements such as squats and lunges to get your muscles firing.

Perform each workout as a circuit, moving from one exercise to the next with minimal rest between them. After the circuit, rest for two to three minutes and repeat. Don’t do more than three circuits in any one session.

Use a weight that allows you to complete all the required reps without breaking form. If you cannot complete a move perfectly, you have hit failure and should stop and move on to the next exercise. Make all your movements powerful but controlled, raising the weight as quickly as you can and lowering it slowly. Keep your core – the abs and surrounding muscles – tight to support your body during lifts and prevent lower back pain. Breathe in on the lowering phase of a move and breathe out on the exertion phase.

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