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12 Week Program

This document outlines a 12-week workout program divided into 4 week phases focusing on different muscle groups. The first 4 weeks target quads, glutes, shoulders and chest, hamstrings, and calves. Weeks 5-8 focus on triceps, quads, chest and hamstrings, back, and biceps. The final phase in weeks 9-12 emphasizes cardio and abs, chest, back, and quads. Each week includes exercises for different muscle groups and intensities ranging from 4-10 sets of 8-15 reps. Rest periods are scheduled for Fridays and some Sundays with meal prep.

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Dakota Sheppard
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488 views

12 Week Program

This document outlines a 12-week workout program divided into 4 week phases focusing on different muscle groups. The first 4 weeks target quads, glutes, shoulders and chest, hamstrings, and calves. Weeks 5-8 focus on triceps, quads, chest and hamstrings, back, and biceps. The final phase in weeks 9-12 emphasizes cardio and abs, chest, back, and quads. Each week includes exercises for different muscle groups and intensities ranging from 4-10 sets of 8-15 reps. Rest periods are scheduled for Fridays and some Sundays with meal prep.

Uploaded by

Dakota Sheppard
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Monday Tuesday

Weeks 1-4 Quads, Glutes, and shoulders Chest, Hamstrings, and calves

Weeks 5-8 Triceps, Quads, and Chest Hamstrings, Back, and Biceps

Weeks 9-12 Cardio and abs Chest, back,and quads

W1-4 MON Front squat 4 sets of 12 (light and controlled) Glute bridges 4 sets of 12
W1-4 TUES Flat DB bench 4 sets of 10 Goodmornings 4 sets of 12
W1-4 WED light walk/ jog on treadmill for 45 mins-1hr crunches 4 sets of 20
W1-4 THURS Lat pulldowns 5 sets of 12 Rope extensions 4 sets of 12
W1-4 FRI Hamstring Curls 6 sets of 12 High Leg press 5 sets of 15
W1-4 SAT Incline DB bench 4 sets of 10 DB curls 4 sets of 12
W1-4 SUN REST/ Meal prep

W5-8 MON Tricep cable extensions 5 sets of 10 Leg extensions 5 sets of 15


W5-8 TUES Lying leg curls 5 sets of 12 DB row 5 sets of 12
W5-8 WED Interval sprints for 30-45 mins Pelvic Thrust 4 sets of 10
W5-8 THURS Front raises 4 sets of 10 crunch 4 sets of 25
W5-8 FRI REST/ Meal prep
W5-8 SAT Barbell row 4 sets of 12 leg extension 4 sets of 10 with 3 second hold
W5-8 SUN Stiff leg deadlift 4 sets of 8 Seated DB curl 4 sets of 12

W9-12 MON Interval sprints 45-50mins crunches 6 sets of 15


W9-12 TUES Hammerstrength flat bench 5 sets of 10 Hammerstrength row 5 sets of 10
W9-12 WED Hamstring Curl 5 sets of 10 Barbell Curl 5 sets of 10
W9-12 THURS Interval sprints 45-50mins Overhead press 5 sets of 10
W9-12 FRI REST
W9-12 SAT Back squats 5 sets of 12 Front squat 5 sets of 10
W9-12 SUN Flat DB benchpress 5 sets of 10 Hammerstrength pull down 5 sets of 10
Wednesday Thursday
Active Rest/ abs Back and triceps

Cardio/ Glutes Shoulders and abs

Hamstrings, biceps, and triceps Cardio and shoulders

Front raises 4 sets of 15 Leg extension 5 sets of 10


standing calf raises 3 sets of 20 Incline DB bench 3 sets of 10
russian twists 3 sets of 25 plank 5 sets of 30 seconds
low cable row 4 sets of 10 overhead tricep extension 4 sets of 12
Squat 4 sets of 12 (slow and controlled Stiff leg deads 4 sets of 12
Machine press 4 sets of 12 preacher curl maching 3 sets of 12

Incline hammerstrength press 5 sets of 12 Skull crushers 5 sets of 10


DB curl 4 sets of 10 Goodmornings 5 sets of 8
Glute kickback 4 sets of 10 Jump Squats for 1 min for 5 sets
upright row 4 sets of 10 oblique crunch 4 sets of 15

Standing calf raises 4 sets of 25 V-bar row 4 sets of 12


DB kickback 4 sets of 12 seated hamstring curl 5 sets of 12

plank for 4 sets of 1 min


Back squat 4 sets of 8 DB incline press 10 sets of 10
Close grip Barbell press 5 sets of 10 Goodmornings 10 sets of 10
lateral raises 5 sets of 10 Facepull 5 sets of 10

Leg curls 5 sets of 10 Leg Extensions 5 sets of 10


Barbell curl 5 sets of 10 Tricep extensions 5 sets of 10
Friday Saturday
Hamstrings, glutes, and Quads Chest and biceps

rest/ meal prep Back, quads, and calves

rest lower body

Step ups 5 sets of 12 lateral raises 4 sets of 15


Hamstring curls 4 sets of 12 Seated calf raises

barbell row 4 sets of 10 single arm tricep kickback 3 sets of 12


Hip thrusts 4 sets of 12
TRX pushup 4 sets of 10 TRX BW curls 4 sets of 10

Front box squats 4 sets of 8 flat DB flies 4 sets of 12


Snatch grip deadlift (light) 5 sets of 12 Hammer curl 4 sets of 15

rear delt flies 4 sets of 15 six inches 4 sets of 30 seconds

Sissy squats 4 sets of 12 seated calf raises 5 sets of 20


Preacher curl 5 sets of 10 Cable tricep pushdown 4 sets of 12

Lat pulldown 10 sets of 10 Leg extensions 10 sets of 10


DB curls 10 sets of 10 DB kickback 10 sets of 10

Glute bridges 8 sets of 10


Crunch 5 sets of 30 Oblique crunches 5 sets of 20
Sunday
Rest/ meal prep

hamstrings, biceps, and triceps

upper body

Jump squats AMRAP for 20 secondsx3 sets Face pulls 4 sets of 15


Push ups AMRAP for 20 secondsx 3 sets

Push ups AMRAP for 3 sets


Hungarian curl AMRAP for 4 sets

Pull up hang 4 sets of 15-20 seconds

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