Congrats on making the decision to start this journey to a fit lifestyle! This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!
Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.
Phase 1 // Week 1 // Day 1
The Workout
Chest and Triceps
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Standard or on knees
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
Phase 1 // Week 1 // Day 2
Back and Biceps
3 sets of 12 reps
1 min rest
Phase 1 // Week 1 // Day 2
Back and Biceps
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min
1 min
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
Phase 1 // Week 1 // Day 3
Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!
Phase 1 // Week 1 // Day 3
It's LEG DAY! I LOVE leg day! =]
Leg Press
3 sets of 12 reps
1 min rest
1 min rest
Leg Extensions
3 sets of 12 reps
1 min rest
1 min rest
Wide Stance Barbell Squat
3 sets of 12 reps
1 min rest
1 min rest
Seated Leg Curl
3 sets of 12 reps
1 min rest
1 min rest
Standing Calf Raises
3 sets of 12 reps
1 min rest
1 min rest
Seated Calf Raise
3 sets of 12 reps
1 min rest
1 min rest
You’re almost done with your first week of training! That wasn't so bad right?!
Shoulders and Abs
The Workout
3 sets of 12 reps
1 min rest
1 min rest
Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
3 sets of 12 reps, 1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Phase 1 // Week 1 // Day 5
REST
Phase 1 // Week 1 // Day 6
REST
Phase 1 // Week 1 // Day 7
REST
Phase 1 // Week 2 // Day 8
To Recap: 3 sets of 12 repetitions with 1 minute rest between sets
Chest and Triceps
3 sets of 12 reps
1 min rest
1 min rest
Standard or on knees
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Standard or on knees
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
Phase 1 // Week 2 // Day 9
Phase 1 // Week 2 // Day 11
Phase 1 // Week 2 // Day 12
Phase 1 // Week 2 // Day 13
Phase 1 // Week 2 // Day 14
Phase 1 // Week 3 // Day 15
1 min rest
Phase 1 // Week 2 // Day 9
Back and Biceps
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min
1 min
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!
You're on your way to some killer stems! You guessed it - LEG DAY!
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Phase 1 // Week 2 // Day 11
Shoulders and Abs
3 sets of 12 reps
1 min rest
1 min rest
Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
3 sets of 12 reps, 1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Rest
Rest
Rest
Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 3 // Day 16
Back and Biceps
Phase 1 // Week 3 // Day 17
Phase 1 // Week 3 // Day 16
Back and Biceps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!
Chest and Triceps
Chest and Triceps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 3 // Day 18
LEG DAY!!
Phase 1 // Week 3 // Day 19
LEG DAY!!
Leg Extensions
3 sets of 10 reps
Wide Stance Barbell Squat
3 sets of 10 reps
Walking Barbell Lunge
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of my favorite motivation boards, here, here and here.
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps per side
Phase 1 // Week 3 // Day 20
REST
Phase 1 // Week 3 // Day 21
REST
Phase 1 // Week 4 // Day 22
We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 4 // Day 23
Hammer Strength Lat Pull
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Get ready to forget about flab with this triceps and chest work out.
Wide Pus-ups (close hand position also shown)
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 4 // Day 25
Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads.
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 4 // Day 26
Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body.
Seated Dumbbell Press
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps per side
Phase 1 // Week 4 // Day 27
REST
Phase 1 // Week 4 // Day 28
REST
Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.
Phase 2 - Level Up
Phase 2 - Level Up
Kayıtlar
Yorumlar
Yorum Gönder