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Workout Details

Duration: 12 weeks
Workouts per week: 6
Fitness level: Beginner
Equipment needed: Full Gym

Plan Details

Category: Get fit
Videos: 5
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: No
12-Week Workout Program 12-Week Workout Program icon

12-Week Workout Program

4-6 WORKOUTS PER WEEK / 25 MIN. WORKOUTS

Transformation expert Bill Phillips has trained pro athletes, celebrities, and millions of people around the world. Now, he's here to help you get back to fit. This is straightforward, quality training that can change your life for good!

Upper-Body Workout

Upper-Body Circuit
Repeat 5 times. Rest 2 minutes between circuits.
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip alternate thumbnail
Barbell Incline Bench Press Medium-Grip
1 set, 10 Reps
Side Lateral Raise Side Lateral Raise alternate thumbnail
Side Lateral Raise
1 set, 10 Reps
One-Arm Dumbbell Row One-Arm Dumbbell Row alternate thumbnail
One-Arm Dumbbell Row
1 set, 10 Reps per arm
Barbell Curl Barbell Curl alternate thumbnail
Barbell Curl
1 set, 10 Reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension alternate thumbnail
Cable Rope Overhead Triceps Extension
1 set, 10 Reps
Circuit Training Circuit Training icon

Circuit Training

TIME EFFICIENT / MINIMAL EQUIPMENT

You can do these workouts in almost any gym, and Bill gives specific guidelines on how to build your own workouts whenever you need to!

Nutrition Guidance Nutrition Guidance icon

Nutrition Guidance

MEAN PLAN / FOOD LIST

No more bogus diets or severe calorie restriction! Enjoy quality food in reasonable quantities, and fuel yourself for success!

Success Stories

See What Others Have Achieved

Bill's program has already changed thousands of lives. Here's what those who finished it have to say!

Sammy5150 testimonial
Sammy5150

I just finished this workout plan tonight! The past 12 weeks have changed my life! Started at 200 pounds and ended at 180 pounds. I highly recommend this workout plan to set a good base to get into weightlifting and get back into shape.

RKO4723 testimonial
RKO4723

Just finished my 12 weeks today! I went from 199 pounds to 176 pounds. Couldn't be happier with the results! This was the perfect program to get me back into a routine of eating healthy and working out on a regular basis!

MarcoAMartinez testimonial
MarcoAMartinez

I just finished this workout plan tonight! The past 12 weeks have changed my life! Started at 200 pounds and ended at 180 pounds. I highly recommend this workout plan to set a good base to get into weightlifting and get back into shape.

Sammy5150

I just finished this workout plan tonight! The past 12 weeks have changed my life! Started at 200 pounds and ended at 180 pounds. I highly recommend this workout plan to set a good base to get into weightlifting and get back into shape.

RKO4723

Just finished my 12 weeks today! I went from 199 pounds to 176 pounds. Couldn't be happier with the results! This was the perfect program to get me back into a routine of eating healthy and working out on a regular basis!

MarcoAMartinez

I just finished this workout plan tonight! The past 12 weeks have changed my life! Started at 200 pounds and ended at 180 pounds. I highly recommend this workout plan to set a good base to get into weightlifting and get back into shape.

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