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This workout is the basis for your body transformation and should be filled out accurately and honestly.
Week 1 will be your test week to get you prepared for this 12 week program. The preset sets and the suggested weights in the note section for each exercise should be your basis for this week.
As you progress through each week, add weight to one exercise per day each week.
Week 2 will be the first week to change the weight used during each exercise.
Abs day is the middle of the week. This is the day you should take your progression photo and set your new statistics in body weight and measurements.
Once you complete this 12 week workout routine, take 1 week off to let your body recuperate and readjust.
Bodyweight Wall Squat
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3x6 reps |
rest: 60s
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Dumbbell Lunges
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2x12 reps |
rest: 60s
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Dumbbell Step Ups
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2x12 reps |
rest: 60s
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Barbell Hip Thrust
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3x6 reps |
rest: 60s
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Glute Kickback
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2x12 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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Wide Grip Lat Pulldown
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3x6 reps |
rest: 60s
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Dumbbell One Arm Row
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2x12 reps |
rest: 60s
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Cable Seated Row
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2x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 60s
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Cable Standing Curl
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3x15 reps |
rest: 60s
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Cable Triceps Pushdown
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3x15 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 20s
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Crunches
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3x20 reps |
rest: 60s
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Oblique Crunches
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3x15 reps |
rest: 60s
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Leg Raise
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 20s
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Dumbbell Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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2x12 reps |
rest: 60s
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Dumbbell Fly
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2x12 reps |
rest: 60s
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Dumbbell Arnold Press
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3x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x12 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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Barbell Deadlift
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3x6 reps |
rest: 60s
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Barbell Good Morning
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2x12 reps |
rest: 60s
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Leg Extensions
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2x12 reps |
rest: 60s
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Dumbbell Incline Bench Curl
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3x12 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 20s
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