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Workout Plan

The document outlines a 12-week workout program split into three phases. Weeks 1-3 focus on single sets of 15 reps for each muscle group. Weeks 4-6 increase to two sets of 12 reps per muscle group. Weeks 7-12 introduce an upper/lower body split routine performed 3 times per week, with increased weight and decreased reps of 10-12. Exercises target major muscle groups and include alternatives to vary workouts.

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Jafin
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76 views

Workout Plan

The document outlines a 12-week workout program split into three phases. Weeks 1-3 focus on single sets of 15 reps for each muscle group. Weeks 4-6 increase to two sets of 12 reps per muscle group. Weeks 7-12 introduce an upper/lower body split routine performed 3 times per week, with increased weight and decreased reps of 10-12. Exercises target major muscle groups and include alternatives to vary workouts.

Uploaded by

Jafin
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WEEKS 1-3:

Bodypart

Exercise

Sets

Reps

Quads/Glutes

Leg Press

15

Hamstrings

Lying Leg Curl

15

Upper Back

Seated Cable Row

15

Chest

Flat Bench Press

15

Shoulders

Dumbbell press

15

Traps

Dumbbell shrug

15

Triceps

Pushdown

15

Biceps

Barbell curl

15

Lower Back

Back extension

15

Calves

Standing calf raise

15

Forearms

Barbell wrist curl

15

Abdominals

Crunches

15

WEEKS 4-6:
Bodypart

Exercise

Sets

Reps

Quads/Glutes

Leg Press

12

Hamstrings

Lying Leg Curl

12

Upper Back

Seated Cable Row

12

Chest

Flat Bench Press

12

Shoulders

Dumbbell press

12

Traps

Dumbbell shrug

12

Triceps

Pushdown

12

Biceps

Barbell curl

12

Lower Back

Back extension

12

Calves

Standing calf raise

12

Forearms

Barbell wrist curl

12

Abdominals

Crunches

12

Weeks 7 12: Split Workout with Increased


Intensity.

Divide your body into two parts (upper and lower), increasing weight training

days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
Alternate between the two exercise routines. In the first week, youll end up

doing Workout 1 twice, while in the second week youll do workout 2 twice etc.
Do sets and reps as indicated.

Rest 60-90 seconds between the sets.


Choose exercise alternates on occasion to work the muscles a little differently

Workout 1: Upper Body


Bodypart

Exercise

Sets

Reps

Flat Dumbbell Press

10-12

Chest

Pec Dec Fly

10-12

Upper Back

1 arm dumbbell row


Seated Cable Row

2
1

10-12
10-12

Seated dumbbell press

10-12

Shoulders

Dumbbell lateral raise

10-12

Traps

Dumbbell shrug

10-15

Triceps

Pushdown

10-12

Biceps

Barbell curl

10-12

Forearms

Barbell wrist curl

10-12

Workout 2: Lower Body


Bodypart

Exercise

Sets

Reps

Quads/Glutes

Smith machine squats

8-12

Quads

Leg extension

10-12

Hamstrings

Lying leg curl

10-12

Lower Back

Back extension

20-30

Calves

Standing calf raise

12-15

Abdominals

Crunches
Reverse crunch

2
2

15-40
15-30

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