Bodybuilding.com Information Motivation Supplementation
in:
Jim Stoppani, PH.D
Jimstoppani

12-week
Beginner
Bodybuilding
Plan

Everyone has to start somewhere,
but you can go from beginner
to advanced in just 12 weeks!

Jim Stoppani's 12-Week Beginner-To-Advanced Bodybuilding Plan

Follow this science-based plan, and the gains are guaranteed. How can we be so sure? Because the doctor's in the house, and he has your Rx for an amazing physique transformation!

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.

This is about you, only bigger, stronger, better
"This is about you, only bigger, stronger, better."
Jim Stoppani's 12-Week Shortcut To Size Trainer

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


PHASE 1: THE ONE-DAY SPLIT

Phase 1: The One-Day Split

Say "hello" to whole-body training, and teach your muscles how to contract properly with classic lifts designed to generate strength and jump-start growth.
PHASE 2: THE TWO-DAY SPLIT

Phase 2: The Two-Day Split

Arms and legs one day, torso the next--time to take your core and extremities to the extreme.
PHASE 3: THE THREE-DAY SPLIT

Phase 3: The Three-Day Split

Push movements, pull movements, leg movements...you're already sweating, aren't you.
PHASE 4: THE FOUR-DAY SPLIT

Phase 4: The Four-Day Split

Multiple muscle groups worked daily over a 4-day split. The result: complete body construction.

Related Articles

About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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Security14

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Security14

Can i do chest and Triceps one day ,and the next day do Back and Biceps and Squats

Sep 10, 2013 10:15pm | report
 
bob1the1builder

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bob1the1builder

very good

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Oct 14, 2013 7:19am | report
 
Everybody

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Everybody

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!
Thanks

Oct 17, 2013 11:08pm | report
 
10isfreak

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10isfreak

started day one yesterday! pumped!

Dec 10, 2013 6:17am | report
 
drhill93

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drhill93

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!

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Mar 30, 2014 7:01am | report
 
woitw1

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woitw1

Day one of phase one. I'm whipped

Apr 27, 2014 10:11am | report
 
cueball1069

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cueball1069

hey guys,

gonna start this program on Monday, how can I track this in my profile.

sorry, beginner here.

May 7, 2014 10:35pm | report
 
kazi86

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kazi86

amazing article,should be a good start

May 14, 2014 11:05pm | report
 
cmsinger25

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cmsinger25

Why the hell can't I find this in the "Find a Program" area? I just want to save it to my programs/add it to my calendar and track the workout using the app!

Jul 21, 2014 11:06pm | report
 
6kidslater

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6kidslater

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.

Jul 23, 2014 9:34pm | report
sethtt94

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sethtt94

Can I use this program for bulking being an intermediate, can anyone advise me plz

Aug 23, 2014 12:23pm | report
 
Showing 1 - 11 of 11 Comments

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