Jim Stoppani's 12-Week Beginner-To-Advanced Bodybuilding Plan
Stop training like an idiot! "Dumbbell" should describe your weights, not you. Let the smartest man in bodybuilding take you from beginner to advanced in just 12 weeks!
But let's be fair... Maybe you've never lifted anything heavier than your coffee mug. Maybe you once lifted regularly, but of late, your trips to the gym have become as infrequent as a day of sobriety for Charlie Sheen.
In either case, we have good news, in the form of the perfect 12-week plan for going from beginner to advanced. Personal trainers are gonna hate us for this one; it might even put a few of them out of business. You, on the other hand, are going to love us.
But enough about us; this is about you, only bigger, stronger, better. No, three months from now, Jay Cutler and Dexter Jackson won't quake in their flip-flops when you shed your sweats. But your physique will be vastly improved and ready to handle even more advanced training techniques.
How can anyone run the rack that fast? This beginner-to-advanced program is all about progression -- of the exercises you perform, in the number of sets you complete per workout, in the amount of weight you hoist, and most important, in your training split. A training split refers to the way in which muscle groups are divided for training purposes. For example, some pro bodybuilders train only one major muscle group each workout. That's it.
So on Monday, they might train chest; on Tuesday, back; on Wednesday, legs; on Thursday, shoulders; and on Friday, arms; with abs thrown in on one or two of those days for good measure. This would be considered a five-day training split.
Splits come in all sorts of variations, but specific splits are better at certain points in your training evolution. The pro bodybuilder's example above isn't right for a beginner; it's not the best way to gain size and strength at that point.
The key is adjusting your training split as you advance. We've done some of the heavy lifting, by telling you what to do and when to do it. The rest is up to you.
The Smart Man's 12-Week Program
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I have a couple questions.
#1 I'm curious as to why on back day there are no deadlifts? Do you find that too stressful for a beginner or not that important of a lift?
#2 Is there any type of meal plan you could give us to follow on this type of program? What type of macros as well as a sample diet for workout days and rest days would be great!
Hope to hear a response from Jim or someone!
I finished Jim Stoppani's beginner to advanced program yesterday, and the transformation has been wonderful. The final total is 18 pounds lost. That's actually 27 pounds of fat lost while I gained 9 pounds of muscle. I've lost around 13% body fat, and I'm starting to see some good definition in many areas. I would like to lose another 4-6% body fat and to put on another 18 pounds of muscle. I'll be starting his shortcut to shred program on Monday!
There's not an official bb.com version (frustrating), but some guy entered in phase 1 and phase 2-- I've been using those. I'll enter in phases 3 and 4 when I get there in a few weeks.
i have shoulder impingements in both shoulders with some pain and uncomfortable clicking and am unable to bench press or do some pushing/pulling movements with my palms facing up.
what alternative exercises would i be able to substitute for bench press/other exercises in the program that could cause complications, etc. in order to achieve the best i possibly can ?
I work a panama shift pattern of 12:30 hours a day i have tried training on work days but have no energy and with travel dont have time to eat and sleep properly if i get in the gym. My days off are basically Monday Tuesday Friday Saturday Sunday on week 1 and then Wednesday Thursday on week two. I can work out as long as i want to on my days off and could possibly do two sessions a day later on. I want to try this program out but obviously full body back to back might be a bit much. Any thoughts?