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12 week, 3 phase program. This is a 4-consecutive day split which means you do workouts 1-4 take a rest day then start back with workout 1.
Phase 1 (Weeks 1-4)
Train with 6 reps on heavy sets and 12 reps on light sets. You do two heavy sets and two light sets for most exercises. Rest periods during first phase is 60 seconds.
Phase 2 (Weeks 5-8)
Heavy sets drop to 5 reps per set while light sets go up to 15 reps per set. Lighter sets also increase to three per exercise to increase volume and total calories burned. Rest periods drop to 30 seconds between sets.
Phase 3 (Weeks 9-12)
Reps on heavy sets drop to 4 per set while light sets increase to 20 reps. In this phase, heavy sets increase to three. Rest periods remain 30 seconds.
At the end of phase 3 you can continue the 12 week program if you feel like you have more body fat to lose. Take a week off the gym with an active rest period, in which you do other activities a minimum of six days per week. Start over with phase 1.
*NOTE*
Cardio is done 2-3 times per week. Pick a day/exercise and do 30mins-1hour of cardio on those days.
Barbell Incline Bench Press
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4x6,6,12,12 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x6,6,12,12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x6,6,12,12 reps |
rest: 60s
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Dumbbell Tricep Extension
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2x12 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Barbell Squat
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4x6,6,12,12 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 60s
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Machine Leg Press
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4x6,6,12,12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12 reps |
rest: 60s
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Smith Machine Reverse Calf Raise
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3x8 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Barbell Shoulder Press
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4x6,6,12,12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x6,6,12,12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Shrug
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4x6,6,12,12 reps |
rest: 60s
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Cable Front Raise
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x6 reps |
rest: 60s
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Barbell Bent-Over Row
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4x6,6,12,12 reps |
rest: 60s
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Machine Lat Pulldown
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4x6,6,12,12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Barbell Curl
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4x6,6,12,12 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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2x6 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x6,6,12,12 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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2x12 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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2x12 reps |
rest: 60s
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Reverse Crunch
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4x15 reps |
rest: 60s
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Cable Kneeling Crunch
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4x12 reps |
rest: 60s
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