12 Week Workout Program
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1 12 Week Workout Program By Lee Hayward I get a lot of from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should I do for each body part? - How many sets and reps should I do? - Should I lift heavy weights / low reps or light weights / high reps? - How often should I train each body part? - Etc. Etc. Etc... In this article I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out. There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers. "Everything works, but nothing works forever." That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine. Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long. Adding muscle is a very unnatural thing to your body. You must constantly throw "curve balls" at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down. In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program.
2 This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. But if this doesn't fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off. By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress. In the workouts outlined below you can do as many warm up sets as you feel that you need in order to handle your working weight. For example, if I m doing a squat workout my warm ups weights will go like this: empty bar, 95, 135, 185, 225, 275, etc Keep the same weight for all sets after you warm up. So if the routine calls for 5 sets of 5 reps, the first set should be a bit easy and each succeeding set will get harder due to muscle fatigue. If you can complete all 5 x 5 with perfect form up the weight 5 lbs. for your next workout. By stopping the sets short of failure you ll help prevent injury, overtraining, and make more consistent strength gains over the long term. Most powerlifters and Olympic lifters never train to failure (unless they miss a lift) and pound for pound they are way stronger then most bodybuilders who regularly pump out reps until failure.
3 The Workout Routine Weeks 1, 2, and 3 do the following workout routine. Workout 1: (five minutes of light cardio to warm up) Squats: Dead lifts: Standing calf raise: Leg raises: Incline sit ups: - 3 sets of reps Workout 2: (five minutes of light cardio to warm up) Incline barbell bench press: Seated dumbbell shoulder press: - 5 sets of 8 reps Bicep cable curls: (from low pulley) Tricep push downs: (using straight bar attachment) Bent over dumbbell lateral raises: - 3 sets of reps
4 Workout 3: (five minutes of light cardio to warm up) Leg press: Leg curls: Wide grip pull downs: Hyper extensions: Pull down ab crunches: Workout 4: (five minutes of light cardio to warm up) Incline dumbbell bench press: Dumbbell side lateral raises: Bicep dumbbell curls: Tricep push downs: (with rope attachment) Barbell upright rows: - 3 sets of 15 reps Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
5 Weeks 4, 5, and 6 do the following workout routine. Workout 1: (five minutes of light cardio to warm up) Bent over barbell rows: - 5 sets of 8 reps Barbell shoulder shrugs: Leg extensions: Leg curls: Seated calf raise: Incline sit ups: - 3 sets of reps Workout 2: (five minutes of light cardio to warm up) Decline barbell bench press: Seated barbell shoulder press: (i.e. military press) - 5 sets of 8 reps Preacher barbell curls: Lying tricep extensions: (with the EZ bar) Cable upright rows: (from the low pulley) - 3 sets of 15 reps
6 Workout 3: (five minutes of light cardio to warm up) Hack Squat: Stiff leg dead lifts: Seated cable rows: Leg raises: Crunches: - 4 sets of 25+ reps Workout 4: (five minutes of light cardio to warm up) Flat dumbbell bench press: Dumbbell front lateral raises: Bicep barbell curls: Tricep push downs: (with V bar attachment) Close grip pull downs: Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.
7 Weeks 7, 8, and 9 do the following workout routine. Workout 1: (five minutes of light cardio to warm up) Squats: Partial Dead lifts: (use a power rack and set the bar just below your knees) Chin ups: - 4 sets of as many reps as you can do Pull down ab crunches: Leg raises: Workout 2: (five minutes of light cardio to warm up) Flat barbell bench press: Bent over dumbbell lateral raises: Dumbbell side lateral raises: Dumbbell front lateral raises: Bicep cable curls: (from low pulley) Tricep push downs: (using straight bar attachment)
8 Workout 3: (five minutes of light cardio to warm up) Hack Squat: Leg press: Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.) Hyper extensions: Pull down ab crunches: Workout 4: (five minutes of light cardio to warm up) Dumbbell bench press on the stability ball: Dumbbell shoulder press sitting on the stability ball: EZ bar bicep curls: One arm over head dumbbell extensions: One arm dumbbell rows: - 3 sets of 15 reps Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
9 Weeks 10, 11, and 12 do the following workout routine. Workout 1: (five minutes of light cardio to warm up) Leg press: Stiff leg dead lifts: Wide grip pull downs: Incline sit ups: - 5 sets of 15 reps Leg raises: - 5 sets of 15 reps Workout 2: (five minutes of light cardio to warm up) Dips: (add extra weight) Chin ups: - 4 sets of as many reps as you can do Side lateral raises: Seated barbell shoulder press: (i.e. military press) Bicep dumbbell preacher curls: Tricep push downs: (using rope attachment)
10 Workout 3: (five minutes of light cardio to warm up) Squats: Leg curls: Leg extensions: Seated cable rows: Standing calf raise: Pull down ab crunches: Workout 4: (five minutes of light cardio to warm up) Push ups with feet elevated on the stability ball: - 4 sets of as many reps as you can do Seated dumbbell shoulder press: Standing one arm dumbbell curls: (Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.) One arm over head dumbbell extensions: Close grip pull downs: Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
11 Monitoring Your Progress Get a note book and write down your workouts. This is the only way to accurately track your progress. By keeping a log of your workouts you will be able to see if what you are doing is working or not. The key to building a strong muscular body is making small steady strength gains over time. If you are not getting stronger then you are not making progress. Getting a pump, feeling the muscles working, working up a sweat, etc. are not accurate ways to measure if you are making progress in the gym. That is why 99% of the people in the gym look exactly the same as they did last year this time. And most people are lifting the same weights as they did this time last year. They are literally just spinning their wheels and going nowhere in terms of building lean muscle and getting stronger. You will know if your current routine is working or not based on your strength gains.
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