The 12 Week Toning Program

Develop a foundation of muscle and reduce body fat with this downloadable program from D.N.A

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This complete package includes FREE Nutrition and Conditioning guides.

About this program

This 12 Week Toning training program has been designed to tone up your body by developing a foundation of muscle and cutting the fat so you have that nice toned look. The program is split into 3 phases of training to put your body through multiple stimuli’s to optimise your results.

The first microcycle has been designed to develop a foundation of strength and allow your body to adapt to the style of the program. In this phase of the program there is a three day split of, upper body, lower body and conditioning circuits. The second phase of this program has been designed to scientifically progress from the first phase and to therefore to develop hypertrophy of the muscles. This is a three day split of resistance training, with upper body, back and lower body. This also includes progressions of a conditioning circuit to continue cutting fat. The final phase of the training program is to really shock your body into adapting. In this phase you will being doing strength exercises alongside your hypertrophy to develop a good foundation of strength and to really increase the rate your body starts to tone up.

If you want to increase the fat loss on this program even more it is advised that you perform conditioning sessions on available rest days, be aware that you don’t over work muscle groups you will be using for the next session or you will affect the results. Make sure your nutrition is correct, as this program will demand more of your body and will need the correct fuel to recover and perform at its best. Once you have completed the program allow for a de-load period of 1-2 weeks before training intensely again, this will allow your body to recover fully.

  • Achieve Your Goals
  • Scientifically Proven Training
  • Realistic Training Goals
  • Raise Your Performance
  • Optimise Your Development

Program Features


The resistance training in this program has been specifically designed to tone and develop a healthy looking physique. It has been developed to build a foundation level of strength and muscle so that you wont over develop muscle size, but you will ultimately look healthy and toned. This program has a full and detailed explanation and exercise descriptions as part of a week by week breakdown of the 12 week cycle. This program also has its own conditioning circuit prescribed to keep your fat down. These are progressive circuits over the 12 weeks, this will ensure you tone up your body alongside the resistance training.


We recommend that you utilise metabolic conditioning training systems and circuit training during this 12 week cycle. As the program already includes a circuit, be sure not to over do it with too many, and ensure you can fully recover for the resistance training sessions. This will allow you to keep body fat levels down and therefore develop a much leaner looking physique. These training system can be found in our conditioning booklet and have been designed to work efficiently alongside this program.


The programs have been designed to fit around any lifestyle, utilising different training splits to fit around your schedule. These patterns of training allow for optimum recovery between sessions to avoid burnout and overtraining.


The nutrition guide has been developed to provide you with the tools necessary to design your own nutrition, no matter what your fitness goals are. These guides will give you a step in the right direction and give you a solid grounding, so you can get your nutrition in check to maximise the benefits of the resistance training program. A full example of how to create your own meal plan has been provided.

Accompanying Web App

Take advantage of our free web app to view the correct technique for all exercises featured throughout our programs, wherever you are. Various sorting categories allow you to quickly find the one you need, allowing you to get back to working out sooner!

DNA Web App

The Complete Download Package

Exercise Program Week by week intensive training program

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A comprehensive week by week program to help you meet your performance goals, including a progress tracker and comprehensive glossary.

Conditioning Guide Included for FREE with your program purchase

FREE Conditioning Guide Cover

Our cardio training systems have been developed to make use of all the major energy systems, helping to keep you in the best condition both during and after workouts.

Nutrition Guide Included for FREE with your program purchase

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Improvements start with the right diet! We provide you with an accompanying nutrition booklet designed to ensure you see results.

Download your program today and take your performance to the next level!


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