12 Weeks

Are you ready?




gym sessions

How it works

The answer is simple, we are experiencing a huge demand for a slightly shorter program and the demand comes mainly from countries outside Sweden’s borders and most noticeably from Denmark.


For that simple but clear reason, we have developed a 12-week programme that contains the same principles as 16 weeks.


12 weeks is structured in the same way as 16 weeks, everything is exactly the same, except the length.


In practical terms, this means that the “run-up” in the program is shorter, which places even higher demands on you as a participant to really absorb all the information so that you get off to a good start. The period in the program that can be described as “middle” is also the shorter one and finally the last “block” is a week shorter.


You as a participant will of course achieve excellent results in just 12 weeks, but the conditions to build physique, is of course better during the 16 weeks program.

You get a dietary schedule that includes exactly what to eat every day for 12 weeks. All meals are nutritionally included and include clear recipes so you can easily follow the dietary schedule and cook the meals at home.


The original dietary schedule includes beef, pork, chicken, fish, seafood and eggs, as well as various dairy products. 
If you actively opt out of beef and/or pork, you can still implement the program with good results. If you also opt out of chicken, you will get to eat significantly more monotonous than it is intended from a mental perspective (though still feasible).


Opting out of seafood is not an option. In other words, we do not have a dietary schedule that is 100% vegan or vegetarian and we cannot currently recommend that you who wish it implement 16WOH.

You will get a workout schedule that includes 65 gym sessions with clear instructional videos for each exercise. Cardio training takes the form of 45 – 75 minutes of Powerwalk or other cardio training as agreed with your Coach.

During these 12 weeks, you will belong to an online group where all information takes place on an ongoing basis during the program. We see this group as a digital locker room with a positive spirit where we support each other.

No physical meetings occur for the 12 weeks program.

We determine the start date, and it is the dates we have decided that apply, if these dates do not work for any reason, it is the program Start When You Want that applies. (12 weeks available here too)

You will receive a daily video greeting from your Coach.


Individual adaptation of the diet and exercise schedule takes place on an ongoing basis during the program.


You as a participant have an individual responsibility to be clear about reporting to your coach about how gym training, cardio training and the dietary schedule work. This is so that your coach can help you achieve your goal in the best possible way. You as a participant are responsible for keeping us up to date regarding weight and feeling throughout the program so that we have time to adjust the diet (adjust = always MORE to eat).


Fill out the form below to register for the program. Invoice will be emailed to the specified email address. If you have any questions about the program or would like to know more, please contact us!

Registration for the program is binding and will be billed according to current payment terms.


16 Weeks of Hell® is a registered trademark.

I set a goal for myself. I want to live a healthier life as long as possible. 16 weeks of hell has been life-changing. During these 16 weeks I have lost 10.1 kg in weight and changed my fat percentage from 24.3% to 10.4%.
Magnus Hedman


12 weeks
  • Date
  • Personal data
  • Next
Price may vary due to exchange rates
Select the desired language for the training program.