The Question: What Is The Best 12-Week Workout Program?

Twelve weeks is a good time frame to set some short-term fitness goals. It's just enough time to be able to notice a positive transformation to one's physique.

What is the best 12-week workout program? Be specific.

What kind of results can one expect from this 12-week program?

What are some practical goals that one can achieve using a 12-week program?

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12 weeks is a good time frame to set some short-term fitness goals. It's just enough time to be able to notice a positive transformation to one's physique.

There is no universal 12-week program. The best 12-week program will depend on one's goals. Due to that reason I've included both bulking and cutting workouts to suit individual requirements.

Bulking Workout A

When bulking, the goal is to pack on as much quality mass as possible while limiting an unsettling increase in body fat. Two of the most popular methods for achieving a monstrous stature include Volume training and High Intensity Training.

This program contains principles from both. Always aim to increase either the weight used or the amount of reps completed. A caloric surplus from a high (complex) carbohydrate, high protein diet will deliver the best results. Cardio is recommended at least twice per week.

*It is recommended to spend 5-15 minutes warming up with either low intensity cardio and/or dynamic stretching to increase circulation. The following programs do not include warm-up sets. Warm-up sets are encouraged to prevent injury.

Weeks 1-3: Full-Body Split

HIIT is a popular training protocol amongst natural bodybuilders. High Intensity Interval Training emphasizes performing heavy compound movements with proper form.

During this phase of the program, practice modified rest-pause training. Suppose a HIT program dictated a set of 10-12 and one can only perform 8 repetitions with strict form at 250 pounds. Upon completing the 8th repetition, wait 10-15 seconds and aim for another few reps until reaching the sets repetition goal. Both squats and deadlifts should be performed with a weight which can be lifted 10-12 times with proper form and aim for an additional 5-8 repetitions.

1-day on, 2-days off, cardio on second off day.

Week 1

  • Sunday: Workout A
  • Tuesday: Cardio
  • Wednesday: Workout B
  • Friday: Cardio
  • Saturday: Workout A

Week 2

  • Monday: Cardio
  • Tuesday: Workout B
  • Thursday: Cardio
  • Friday: Workout A

Week 3

  • Sunday: Cardio
  • Monday: Workout B
  • Wednesday: Cardio
  • Thursday: Workout A
  • Saturday: Cardio
Workout A
1
Barbell Deadlift
1 set, 15-20 reps
+ 8 more exercises

BodyFit

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Workout B
1
Barbell Squat
1 set, 15-20 reps
+ 8 more exercises

BodyFit

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What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Cardio

While bulking, cardio is a friend, not foe. Partaking in cardiovascular activity while bulking will minimize fat gain. Interval training is recommended as it improves physical conditioning and athletic performance.

Weeks 4-6: Upper/Lower Split

After 3 weeks of HIIT, it's time to introduce more volume. Volume training increases the amount of muscle Time Under Tension (TUT), stimulating more muscle fibers. These next few weeks the focus will be on establishing a base with volume.

1 on, 1 off Cardio 3x/wk (on off days or post workout)

Superset exercises. Rest 30-90 seconds between exercises and 60-120 seconds between supersets.

Week 4 

  • Sunday: Upper
  • Tuesday: Lower
  • Thursday: Upper
  • Saturday: Lower

Week 5

  • Monday: Upper
  • Wednesday: Lower
  • Friday: Upper

Week 6

  • Sunday: Lower
  • Tuesday: Upper
  • Thursday: Lower
Upper
Rest 30-90 seconds between exercises and 60-120 seconds between supersets.
1
Superset
Push-press
3 sets, 10-12 reps
+ 3 more exercises

BodyFit

$6.99/month
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Lower
1
Superset
Barbell front squat
4 sets, 8-10 reps
+ 3 more exercises

BodyFit

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What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weeks 7-8

The next two weeks will include more volume. Strive for additional repetitions or increasing the weight each workout. Follow the same training schedule as weeks 5-6.

Upper
Rest 30-90 seconds between exercises and 60-120 seconds between supersets.
1
Superset
Push-press
4 sets, 10-12 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Lower
1
Superset
Barbell front squat
5 sets, 6-8 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weeks 9-10: Upper/Lower Split

Once again, overall volume increases while rep ranges decrease. Split changes.

2 on, 2 off Cardio 3x/wk (on off days or post workout).

Week 9

  • Sunday: Upper
  • Monday: Lower
  • Thursday: Upper
  • Friday: Lower

Week 10

  • Monday: Upper
  • Tuesday: Lower
  • Friday: Upper
  • Saturday: Lower
Upper
1
Push-press
6 sets, 6-10 reps
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Training at gym or at home
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Lower
1
Barbell front squat
7 sets, 6-8 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weeks 11-12: Upper/Lower Split

The number of sets increases while rep ranges and exercise totals fall. Split remains.

2 on, 2 off Cardio 3x/wk (on off days or post workout) Supersetting is optional Rest times increase to at least 3 minutes.

Week 11 

  • Sunday: Upper
  • Monday: Lower
  • Thursday: Upper
  • Friday: Lower

Week 12

  • Monday: Upper
  • Tuesday: Lower
  • Friday: Upper
  • Saturday: Lower
Upper
1
Push-press
8 sets, 4-6 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Lower
1
Barbell front squat
or Deadlift.
8 sets, 4-6 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Bulking Workout B

This workout was constructed around a pyramid and powerlifting foundation with 5 x 5 thrown in for good measure.

Weeks 1-4: Push/Pull Split

Pyramid training has long been a favorite of many and is a great way to get huge.

Pyramids should be executed as following:

  • Set 1: 12 x 60-70% 1RM (repetition maximum)
  • Set 2: 10 x 65-75% 1RM
  • Set 3: 8 x 70-80% 1RM
  • Set 4: 6 x 75-85% 1RM

1 on 1 off Cardio 2-3x/wk. Weighted cardio optional.

Week 1 

  • Sunday: Push A
  • Tuesday: Pull A
  • Thursday: Push B
  • Saturday: Pull B 

Week 2

  • Monday: Push A
  • Wednesday: Pull A
  • Friday: Push B 

Week 3

  • Sunday: Push A
  • Tuesday: Pull A
  • Thursday: Push B
  • Saturday: Pull B 

Week 4

  • Monday: Push A
  • Wednesday: Pull A
  • Friday: Push B 

Week 5

  • Sunday: Push A
  • Tuesday: Pull A
  • Thursday: Push B
  • Saturday: Pull B 
Push A
Pyramids should be executed as following: Set 1: 12 x 60-70% 1RM (repetition maximum) Set 2: 10 x 65-75% 1RM Set 3: 8 x 70-80% 1RM Set 4: 6 x 75-85% 1RM
1
Push-press
4 sets, 12, 10, 8, 6 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Pull A
Pyramids should be executed as following: Set 1: 12 x 60-70% 1RM (repetition maximum) Set 2: 10 x 65-75% 1RM Set 3: 8 x 70-80% 1RM Set 4: 6 x 75-85% 1RM
1
Barbell Deadlift
4 sets, 12, 10, 8, 6 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Push B
Pyramids should be executed as following: Set 1: 12 x 60-70% 1RM (repetition maximum) Set 2: 10 x 65-75% 1RM Set 3: 8 x 70-80% 1RM Set 4: 6 x 75-85% 1RM
1
Barbell Incline Bench Press Medium-Grip
4 sets, 12, 10, 8, 6 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Pull B
Pyramids should be executed as following: Set 1: 12 x 60-70% 1RM (repetition maximum) Set 2: 10 x 65-75% 1RM Set 3: 8 x 70-80% 1RM Set 4: 6 x 75-85% 1RM
1
Barbell Deadlift
4 sets, 12, 10, 8, 6 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weeks 5-9: Full-Body Split

It's time to move on from pyramids and enter the 5x5 training world. 5x5 training is a popular method of increasing strength.

5x5 should be executed as follows:

  • Set 1: 35-40% of target 5RM
  • Set 2: 70% of 1RM
  • Set 3: 80% of 1RM
  • Set 4: 90% of 1RM
  • Set 5: 90-100% of 5RM

Increase weights by 2.5% each workout.

1 on 2 off Cardio 2-3x/wk. Weighted cardio optional GPP (General Physical Preparation) encouraged on off days.

Week 5

  • Monday: Workout A
  • Thursday: Workout B
  • Saturday: Workout A 

Week 6

  • Tuesday: Workout B
  • Friday: Workout A 

Week 7

  • Monday: Workout B
  • Thursday: Workout A
  • Saturday: Workout B 

Week 8

  • Tuesday: Workout A
  • Friday: Workout B 

Week 9

  • Monday: Workout A
  • Thursday: Workout B
  • Saturday: Workout A 
Workout A
1
Push-press
5 sets, 5 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout B
1
Barbell Bench Press - Medium Grip
5 sets, 5 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weeks 10-12: Full-Body Split

Before the end of the 12-week program, strength training peaks with low repetition work. Sets should be performed with a weight that could be lifted for 5-6 reps.

1 on 2 off Cardio 2-3x/wk. Weighted cardio optional GPP (General Physical Preparation) encouraged on off days.

Week 10

  • Tuesday: Workout A
  • Friday: Workout B

Week 11

  • Monday: Workout A
  • Thursday: Workout B
  • Saturday: Workout A

Week 12

  • Tuesday: Workout B
  • Friday: Workout A
Workout A
1
Push-press
8 sets, 3 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout B
1
Barbell Bench Press - Medium Grip
8 sets, 3 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Once you've bulked up and need to trim down for a contest, consider the following:

Cutting Workout

After packing on slabs of muscle during one's bulk, layers of fat also accumulated. It's time to diet down. While dieting, one requires a workout which will still stimulate muscle and prevent atrophy without too much volume that may influence overtraining. Cardio is encouraged at least 3x/week.

Weeks 1-3

This is a time to bring out striations with isolation work and a proper diet. Cardio should be performed at least 3 times per week at medium-high intensity for at least 30 minutes. Abs and forearms can be performed by personal preference.

Sunday: Rest

Monday: Legs
1
Barbell Squat
3 sets, 10-20 reps
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Chest
1
Incline dumbbell bench press
3 sets, 8-10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Wednesday: Back
1
Barbell Deadlift
4 sets, 8-10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Shoulders
1
Incline dumbbell reverse fly
3 sets, 12-15 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday: Arms
1
EZ-Bar Skullcrusher
3 sets, 8-10 reps
+ 7 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
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What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday: Rest

Weeks 4-9

Routine changes, more isolation work added. Cardio increases to daily low intensity work. Plyometrics can be substituted for the occasional cardio session.

Sunday: Rest

Monday: Legs
1
Barbell Squat
3 sets, 12, 8, 8 reps
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
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What comes with BodyFit?

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  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Chest
1
Incline dumbbell bench press
3 sets, 12, 12, 10 reps
+ 5 more exercises

BodyFit

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What comes with BodyFit?

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Wednesday: Back
1
Barbell Deadlift
4 sets, 12, 12, 8, 8 reps
+ 5 more exercises

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Thursday: Shoulders
1
Incline dumbbell reverse fly
3 sets, 12, 12, 10 reps
+ 6 more exercises

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Friday: Arms
1
EZ-Bar Skullcrusher
3 sets, 8 reps
+ 8 more exercises

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Saturday: Rest

Weeks 10-12

During this time, workouts should be kept short and intense while preparing for a bodybuilding competition. Reduce the number of sets and increase the amount of repetitions based on personal preference.

Supplementation

Supplements do not replace a nutrition program, however, when used with a well-founded training protocol and diet, supplements provide an edge.

Bulking Supplements

Cutting Supplements

What Kind Of Results Can One Expect From This 12-Week Program?

The results that one can expect will vary by dedication and genetics. Twelve weeks will not turn one into the next Ronnie Coleman or Jay Cutler, that takes superior genetics and years of training.

The before and after differences will be more noticeable on a beginner than an experienced lifter, however, this is still plenty of time to notice a change in your physique in even the most advanced trainees.

If one maintains a caloric surplus and allows ample recovery time of at least 9-hours of sleep, gains will start at adding 10 lbs or more while staying relatively lean during the entire bulking program or leaning out and noticing striations with the cutting regimen.

What Are Some Practical Goals That One Can Achieve Using A 12-Week Program?

Practical goals that one can achieve using either 12-week bulking program alongside a proper caloric surplus include adding at least 15 pounds to each lift and at least 10 pounds of solid size to one's frame. These are bare minimums.

Practical goals which can be achieved using the 12-week cutting program in conjunction with a healthy caloric deficit include a lower body fat percentage - enough to notice a significant difference in muscle striation and definition.

-EAGLES56

2nd Place: mawt

Twelve weeks is a good time frame to set some short-term fitness goals. It's just enough time to be able to notice a positive transformation to one's physique.

Note: The purpose of this workout program is not to dictate particular sets and exercises to anyone but to try to make every reader understand the real way in which they can benefit from any workout program and design their own workouts or make adjustments to this one. The goal is to really help all the readers even though compared to the knowledge pool on this website my ideas are limited.

Thinking that a 12-week program would do wonders would not only be unrealistic and de-motivating for ourselves, but would also be a joke for everyone to laugh on. But even though a 12-week period is a small time compared to the time put in by professionals to become what they are, small goals can always be set and achieved.

What is the best 12-week program? There is no such thing as a perfect workout program, as everyone has a different body type, different genetics, a different diet and lifestyle and more over, different goals.

What might work wonders for one person may not work at all for another person. But still working on an overall goal such as fat loss or a gain of muscle size, the guidelines would be some what the same.

What Is The Best 12 Week Workout Program?

Again it depends on our goals. Whatever we wish to achieve sets what we end up doing. But more importantly, we are what we eat, and no workout takes a person anywhere without a strict diet.

The Two Main Goals

The two most favorite goals for anyone who works out are either of gaining muscle or that of losing fat. So there would be two different types of exercise regimens for people with these two different goals.

A third kind of a workout could be made up for someone who wishes to bulk up for the first 6-8 week and then bring down their body fat for the last 4-6 weeks and to achieve some sort of transformation according to their level of hard work and dedication to the program.

The 12-Week Transformation

The First 6-8 Weeks Of Bulking

It's as simple as 'Eat, Eat and Eat;' your workouts will not take you anywhere until your body isn't getting the fuel and the rest it requires to grow. But as this is a workout article I would rather stick to the exercises.

I would rather stick to a 3-4 days a week program, for the sake of recovery, so that each muscle gets enough rest to recover from all the beating at the gym and really gets time to grow.

So you could workout on Monday/Tuesday then give yourself a rest on Wednesday then workout on Thursday and Friday; just hit one major muscle group a day which would give each muscle an 8-day rest to recover, and believe me I have seen a lot of people who have benefited from this.

(You can set the days in a way that suits your schedule and can set a 3-day schedule as well ... but that makes the recovery time way too long.)

This gap is necessary for doing heavy compound movements to both grow muscle and avoid injury.

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Rest
  • Thursday: Arms
  • Friday: Deltoids and traps
  • Saturday: Rest
  • Sunday: Rest
  • Monday: Legs and calves
  • Tuesday: Chest again
  • And repeat the cycle

Do abdominals on any rest day, not more than once a week

Keep the abs workout simple—just do hanging leg raises and crunches: 3 sets of as many reps as you can manage

A number of major exercises and alternatives to them are mentioned below; workouts each week or every two weeks should be changed in order to shock the muscles and keep the mind confused to promote muscle growth.

Squats, deadlifts and bench press are three exercises that make use of more than one muscle and are highly anabolic. Doing at least two of these heavy movements each week would kick your metabolism into high gear.

Chest Day

The chest is made up of two major muscle groups the pectoralis major and the pectoralis minor. The major being the upper chest and the minor being the lower chest. Targeting both parts equally is the key to success.

Chest Day
1
Barbell Bench Press - Medium Grip
3 sets, 10, 8, 6 reps
+ 4 more exercises

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12 sets are more than enough but if you feel really energetic on a particular day you can do 3 more sets of another chest exercise.

As this is a 12-week program, shocking the muscles with new exercises is important as the moment a muscle. So the four exercises stated above can be substituted with the exercises stated below.

Barbell Bench Press:

This exercise works the mid chest. This is one of the most anabolic exercises and is really recommended for anyone who wants a real gain in size.

As this exercise works the mid chest it can be substituted with Dumbbell bench press. So either of the two can be done to add variety.

Barbell Incline Bench Press:

This particular exercise works the upper chest (pectoralis major) and could be substituted with another press movement the incline dumbbell bench press.

Flat Bench Dumbbell Flyes:

The reason for adding this exercise is to work the sides of the chest, but doing this exercise each time isn't as necessary. Incline bench dumbbell flyes are an alternative; they target the sides of the upper chest. You can alternate these exercises, do one in a particular workout and do another one in the next.

Decline Bench Flyes:

The reason why I added this exercise to the program was to target the lower chest so this can be substituted with an exercise that targets the lower chest. Dips for the chest or a decline bench barbell press could be substituted with the exercise.

Back Day

The back is one of the biggest muscle groups in the body; it consists of the main parts which are the latissimus dorsi, the rhomboids and the lower back. Only targeting all parts can guarantee a nice thick and wide back.

Back Day
1
Barbell Deadlift
3 sets, 12, 8-10, 6-8 reps
+ 4 more exercises

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Again 12 sets are enough for a size gaining program if you do them really heavy (to your potential).

Now is the time to understand why we are doing these exercises and deciding an alternative for a change.

Deadlifts:

Undoubtedly the king of all exercises and doesn't have a real alternative. But as mentioned earlier we will have 2 exercises out of squats, deadlifts and bench press in a week so the week in which you wish to skip deadlifts you can do hyperextensions to work the lower back.

Bent-Over Barbell Rows:

This exercise works the middle back well. Another variation for this exercise is the reverse grip bent-over row which also is affective.

Seated Cable Rows:

This is another rowing movement which can be alternated with another rowing movement such as single-arm dumbbell rows.

Wide Grip Cable Pull-downs:

In some workouts you can do two workouts for the lats and skip a rhomboid exercise which would mean for example skipping seated cable rows and doing two lat exercises. Reverse grip pull-downs are an alternative (watch any Jay Cutler video; it seems as if its Mr. O's favorite exercise) and even simple pull-ups are great for the lats.

Arms

One of the smallest muscle groups, yet the most loved and valued. As they are small muscle groups, I recommend working them out on the same day.

The biceps have two heads, the inner head and the outer head, while the triceps as the name suggests has 3 heads.

Both the biceps and the triceps are the most overtrained muscles as everyone works too hard for them. 9 sets each are enough for them.

Biceps Workout
1
Barbell Curl
3 sets, 12, 10, 8 reps
+ 3 more exercises

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Barbell Curls:

This is the most important exercise when it comes to getting bigger biceps. The only variation that is almost as effective is the EZ bar curl.

Dumbbell Alternate Bicep Curls:

Instead of doing this you can do hammer curls to work the brachiallis or dumbbell curls on an incline bench to work the outer head of the biceps. The same movement can be done with both arms at the same time to bring variation.

Cable Preacher Curls:

This is an isolation exercise and other isolation exercises are an alternative. Concentration curls can be used instead of cable preacher curls to work the peak of the biceps.

The key to bicep training is not to overtrain.

Triceps Workout
1
EZ-Bar Skullcrusher
3 sets, 12, 10, 8 reps
+ 3 more exercises

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Variation and not over training is again the key.

Alternatives:

Cable pulldowns, reverse cable pulldowns, seated dumbbell extensions are the exercises that can be incorporated into the workout for better results.

Cable exercises work well in isolating the triceps.

Any two forearm exercises can also be put into this workout program. A good combination would be:

  1. Palms-up wrist curls
  2. Palms-down wrist curls

Deltoids And Traps

The shoulders are made up of three main parts, namely the front, back and the side shoulders. To have round shoulders it is necessary to attack the shoulders from all sides.

The Workout:

3 sets for each exercise again, but first when working out the shoulders it is a good idea to pump the shoulders even before the real workout starts. So I suggest a warm-up set of side lateral raises with which you can manage up to 20 repetitions in order to increase blood flow.

Shoulders Workout
1
Side Lateral Raise
3 sets, 15, 12, 10 reps
+ 6 more exercises

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Side Lateral Raises:

This exercise is mainly for the side deltoid and can also be done with cables. Bent-over delt raises can also be done with cables.

Overhead press:

This is front shoulder exercise and can also be done by using dumbbells.

Traps:

This again is a very small muscle group.

Leg Day

The major muscles in the legs are the quads, the hamstrings and the calves.

Leg Day
1
Barbell Squat
3 sets, 10, 8, 6 reps
+ 4 more exercises

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Barbell Squats:

This is another compound movement which works a lot of muscles this should be done on alternate leg workouts and the other exercise should be barbell front squats which also are effective.

Dumbbell Lunges:

These can be alternated with barbell lunges which are another variation of the same exercise.

Lying Leg Curls:

They can be alternated with seated leg curls.

Sticking to a workout program exactly the way it is isn't of much use to most people. Our body works with coordination with our mind and there are particular days when we feel like doing a particular exercise more than we want to do another one. So go where your mind takes you and mix the exercises up and stick to the basics to get to your goals.

If you want to continue gaining size for the next 4 weeks you can go on doing the same workouts for all 12 weeks.

The Last 4-6 Weeks

Ok now for the last few weeks I would like to explain something. It's only the diet that determines our levels of body fat. Here we will try to bring down the fat brought on by bulking for 6-8 weeks.

The main change that would be made here would be the addition of cardio sessions in the workout. This would depend on the amount of body fat a person has. Even just half an hour of cardio is enough for most people who tend to lose fat quickly.

The main part is the follow a high protein low-carb and low fat diet in these last few weeks. Adding a glutamine supplement to the diet would enhance anabolism and help in not losing too much muscle.

Cardio sessions could be brought in once or twice daily. Once in the morning and once right after the weight workout.

Now we will workout just a single muscle every day.

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Shoulders and Traps
  • Thursday: Biceps and Forearms
  • Friday: Triceps
  • Saturday: Legs
  • Sunday: The only rest day

The goal in these workouts would be to burn as much glycogen as possible so that when the cardio session starts all we would be doing would be burning fat.

What Kind Of Results Can One Expect From This 12-Week Program?

12 weeks are enough for anyone with a decent amount of body fat and a couple of years of bodybuilding experience to get ripped to shreds. But when it comes to gaining size it takes years to get big. Still a decent amount of muscle can be put up while bulking for 12 weeks.

12 weeks is a pretty long period for staying on a low fat diet. A low fat diet would lead to lower hormone levels if a person is not using steroids.

What Are Some Practical Goals That One Can Achieve Using A 12-Week Program?

Ummmmm ... Practical goals? I thought we are supposed to say nothing impossible. And then everyone has a different body type. I might achieve the same goals in a year that you achieve in the next 12 weeks. We should always set goals that are positive and more than we can do so that we are pushed to our limits.

Coming back to practical, 20 pounds in 12 weeks is what can be gained by a person who is on a proper diet and has 8-to-10 hours of rest every day and has good genetics.

Stay positive, work hard, and good luck with your goals.

3rd Place - stix2

Twelve weeks is a good time frame to set some short term fitness goals. It's just enough time to be able to notice a positive transformation to one's physique.

What Is The Best 12-Week Workout Program?

The best 12-week workout program would allow you to reach your goals in the shortest time possible. Below I've included two of my routines for packing on size and strength.

These workouts will be most beneficial when bulking, but the bodybuilding workout will also suit those who are cutting. My training is usually based around these programs with minor changes from time to time to prevent myself from getting bored.

Goal: Bodybuilding

Workout Summary:

  • Moderate volume, peaking with strength training.
  • Cardio encouraged.

Suggested Supplements:

Weeks 1-2

  • Weight Training 3x/week on non-consecutive days.
  • Cardiovascular Activity 3-4x/week.
Sunday: Core, Calves, Cardio
1
Treadmill running
Warm-up.
1 set, 5 mins (or rowing, or cycling at low intensity)
+ 5 more exercises

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Monday: Chest, Back, Shoulders
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 12 more exercises

BodyFit

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Tuesday: Repeat Sunday

Wednesday: Biceps, Triceps, Forearms
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 9 more exercises

BodyFit

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Thursday: Repeat Tuesday

Friday: Quadriceps, Hamstrings, Trapezius
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 10 more exercises

BodyFit

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Saturday: Cardiovascular activity optional. Relax

Weeks 3-6

  • Weight Training 3x/week on non consecutive days.
  • Cardiovascular Activity 3x/week
  • Notes: Volume increases this week.
Sunday: Core, Calves, Cardio
1
Treadmill running
Warm-up.
1 set, 5 mins (or rowing, or cycling at low intensity)
+ 5 more exercises

BodyFit

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What comes with BodyFit?

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Monday: Chest, Back, Shoulders
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 12 more exercises

BodyFit

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Tuesday: Repeat Sunday

Wednesday: Biceps, Triceps, Forearms
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 9 more exercises

BodyFit

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What comes with BodyFit?

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Thursday: Repeat Tuesday

Friday: Quadriceps, Hamstrings, Trapezius
1
Treadmill running
Warm-up
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 10 more exercises

BodyFit

$6.99/month
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  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday: Relax

Weeks 7-10

  • Weight Training 3x/week on non consecutive days.
  • Cardiovascular Activity 3-4x/week
  • Notes: Increase the weights and intensity this week.
Sunday: Core, Calves, Cardio
1
Treadmill running
Warm-up.
1 set, 5 mins (or rowing, or cycling at low intensity)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Monday: Chest, Back, Shoulders
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 12 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Repeat Sunday

Wednesday: Biceps, Triceps, Forearms
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 9 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Repeat Tuesday

Friday: Quadriceps, Hamstrings, Trapezius
1
Treadmill running
Warm-up
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 9 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday: Cardiovascular activity optional. Relax.

Weeks 11-12

  • Weight Training 3x/week on non consecutive days.
  • Cardiovascular Activity 3-4x/week
  • Notes: Volume decreases. Increase the weights again this week.
Sunday: Core, Calves, Cardio
1
Treadmill running
Warm-up.
1 set, 5 mins (or rowing, or cycling at low intensity)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Monday: Chest, Back, Shoulders
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 12 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Repeat Sunday

Wednesday: Biceps, Triceps, Forearms
1
Treadmill running
Warm-up.
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 9 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Repeat Tuesday

Friday: Quadriceps, Hamstrings, Trapezius
1
Treadmill running
Warm-up
1 set, 10 mins (or rowing, or cycling at low intensity)
+ 9 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday: Relax, you've just completed the 12-week program. Take a week off and repeat or try another program.

Goal: Strength

Workout Summary:

  • Low volume, strength training throughout and peaking at the end.
  • Cardio encouraged.

Suggested Supplementation:

Weeks 1-2

  • Weight training 3x/week. Alternate Upper Body and Lower Body.
  • Cardiovascular activity 3x/week
  • Notes: Use light weights until comfortable with form.
Sunday: Cardio
1
Treadmill jogging
1 set, 30 mins (low-intensity jogging, rowing, or cycling)
+ 1 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Monday: Upper Body
1
Military press
2 sets, 10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Cardio

Wednesday: Lower Body
1
Barbell Deadlift
3 sets, 10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Cardio

Friday: Upper Body
1
Military press
2 sets, 10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday: Relax

Sunday: Lower Body
1
Barbell Deadlift
3 sets, 10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Monday: Cardiovascular Activity

Tuesday: Upper Body
1
Military press
2 sets, 10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Wednesday: Cardiovascular Activity

Thursday: Lower Body
1
Barbell Deadlift
3 sets, 10 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday: Relax

Saturday: Relax

Weeks 3-6

  • Weight training 4x/week
  • Cardiovascular activity 2-3x/week. Weighted Cardio encouraged.
  • Notes: Form should be improved. Volume increases. Weight increases.

Sunday: Cardiovascular Activity

Monday: Moderate-Heavy Upper Body
1
Push-press
4 sets, 6 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Light Lower Body
1
Overhead squat
3 sets, 10 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Wednesday: Cardiovascular activity optional. Relax.

Thursday: Light Upper Body
1
Power snatch-
3 sets, 10 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday: Moderate-Heavy Lower Body
1
Barbell Deadlift
4 sets, 8 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday: Cardiovascular activity optional. Relax

Weeks 7-10

  • Weight Training 3x/week
  • Cardiovascular activity 3-4x/week. Weighted cardio encouraged.
  • Notes: Volume decreases, weights increase. Look into a belt and wraps.

Sunday: Cardiovascular Activity

Monday: Heavy Upper Body
1
Military press
5 sets, 4 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Cardiovascular Activity

Wednesday: Heavy Lower Body
1
Barbell Deadlift
6 sets, 5 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Cardiovascular Activity Optional. Relax.

Friday: Cardiovascular Activity Optional. Relax.

Saturday: Light Upper And Lower Body
1
Barbell Incline Bench Press Medium-Grip
3 sets, 10 reps
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weeks 11-12

  • Weight Training 3x/week
  • Cardio 3-4x/week. No weighted cardio.
  • Notes: Increase weights. 5 minutes or more of rest between sets. Go heavy but not to failure.

Sunday: Cardiovascular Activity

Monday: Heavy Upper Body
1
Military press
4 sets, 3 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Cardiovascular Activity

Wednesday: Heavy Lower Body
1
Barbell Deadlift
6 sets, 3 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Cardiovascular Activity Pptional. Relax.

Friday: Heavy Upper Body
1
Barbell Incline Bench Press Medium-Grip
4 sets, 3 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Saturday:

  • Cardiovascular activity optional. Relax, you've just completed the 12-week program. Take a week off before running this or another program.

What Kind Of Results Can You Expect From This 12-Week Program?

A 12-week program will provide greater results for those new to training than those with more experience. Beginners can expect to pack on at least 10 pounds of muscle due to the overcompensation to the new stress from lifting and the need for new muscle to perform. This is enough time to notice an obvious change in your body, how much will depend on your diet, rest, supplementation and experience.

Bodybuilder Program

This program is designed to add size to your frame. You can expect to gain a lean 5 or more pounds while staying lean. You can also expect looking fuller and more defined in the mirror. Co-workers will notice a difference at the next work function. You new-found size and musculature will have been well worth the past 3 months of training.

Strength Program

This is not an amateur program. You can expect to add at least 20 pounds to all of your lifts over 12 weeks. During this time you can expect to injure yourself with the wrong equipment or if you do not know how to do the exercises properly. The first two weeks provide ample time to learn the exercise form. After that, expect at least your upper back to grow by leaps and bounds. It will be a grueling 12 weeks but the results are well worth it.

What Are Some Practical Goals That One Can Achieve Using A 12-Week Program?

Using a 12-week program you can achieve practical goals such as adding size and strength and forming a base for future training. Be realistic with your goal setting. You will not put on 50 pounds, but you could add 5-to-10 or more with little struggle. Your diet, rest and supplementation will determine how much and how fast you make gains.

-Bodybuilding.com Username: Stix2

About the Author

Workout Of The Week

Workout Of The Week

Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are.

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