What Is The Best 12-Week Workout

Program?
By Workout Of The Week
Last updated: Nov 11, 2011

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TOPIC: What Is The Best 12-Week Workout Program?
The Question:
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?
Show off your knowledge to the world!
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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.
Workout
What Is The Best 12-Week Workout Program? Be Specific.
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:
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.
Full Body Split:
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
Workout A
Deadlift 1 x 15-20

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 B
Squats 1 x 15-20

Push Press 1 x 10-12

Weighted Pullups 1 x 6-8
Snatch 1 x 10-12
T-Bar Row 1 x 10-12
Weighted Dips 1 x 6-8
Shrugs 1 x 15-20
Seated Calf Raises 1 x 15-20
Printable Log Of Workout A.

Pullovers 1 x 15-20
Incline Bench Press 1 x 10-12
Bent Row 1 x 10-12
Power Clean 1 x 10-12
Close Grip Bench Press 1 x 8-10
Weighted Chin ups 1 x 6-8
Standing Calf Raises 1 x 15-20
Printable Log Of Workout B.

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.

Deadlift

push press

weight pull up

Snatch

Weighted dips

T-bar row

shrug

dumbbell seated calf raised

Power clean

Bent over row

incline
bench press

Pullover for chest

close grip
bench press

weighted chin ups

Standing calf raised

Weeks 4-6:
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.
Upper/Lower Split:
1 on, 1 off
Cardio 3x/wk (on off days or post workout)
Super set exercises.
Rest 30-90 seconds between exercises and 60-120 seconds between supersets.

Week 4
Sunday - Upper
Tuesday - Lower
Thursday - Upper

Week 5
Monday - Upper
Wednesday - Lower
Friday - Upper

Week 6
Sunday - Lower
Tuesday - Upper
Thursday - Lower

 Saturday - Lower
Upper
A- Push Press 3 x 10-12
A- Power Clean 4 x 10-12
B- Decline Dumbbell Press 3 x 10-12
B- Bent Row 4 x 10-12
C- Arnold Press 3 x 10-12
C- Snatch 2 x 10-12
Printable Log Of Upper Routine.

Lower
A- Front Squat or Deadlift 4 x 8-10
A- Leg Curl 4 x 15-20
B- Back Squat 3 x 15-20
C- Seated Calf Raises 3 x 15-25
C- Standing Calf Raises 4 x 15-25

Printable Log Of Lower Routine.

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
A- Push Press 4 x 10-12
A- Power Clean 5 x 10-12
B- Decline Dumbbell Press 4 x 10-12
B- Bent Row 5 x 10-12
C- Arnold Press 4 x 10-12
C- Snatch 3 x 10-12
Printable Log Of Upper Routine.

Lower
A- Front Squat or Deadlift 5 x 6-8
A- Leg Curl 4 x 15-20
B- Back Squat 4 x 15-20
C- Seated Calf Raises 4 x 15-25
C- Standing Calf Raises 4 x 15-25

Printable Log Of Lower Routine.

Weeks 9-10:
Once again, overall volume increases while rep ranges decrease. Split changes.
Upper/Lower Split:
2 on, 2 off
Cardio 3x/wk (on off days or post workout)

Week 9
Week 10
Sunday - Upper
Monday - Upper
Monday - Lower
Tuesday - Lower
Thursday - Upper
Friday - Upper
Friday - Lower
Saturday - Lower
Upper
Lower
Push Press 6 x 6-10
Front Squat or Deadlift 7 x 6-8
Power Clean 6 x 6-10
Leg Curl 5 x 8-10
Decline Dumbbell Press 5 x 6-10
Back Squat 7 x 6-8
Bent Row 6 x 6-10
Seated Calf Raises 5 x 10-20
Arnold Press 5 x 6-10
Standing Calf Raises 5 x 10-20
Snatch 4 x 6-8

Printable Log Of Upper Routine.

Printable Log Of Lower Routine.

Weeks 11-12:
The number of sets increases while rep ranges and exercise totals fall. Split remains.
Upper/Lower Split:
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
Week 12
Sunday - Upper
Monday - Upper
Monday - Lower
Tuesday - Lower
Thursday - Upper
Friday - Upper
Friday - Lower
Saturday - Lower
Upper
Lower
Push Press 8 x 4-6
Front Squat or Deadlift 8 x 4-6
Power Clean 8 x 4-6
Back Squat 8 x 4-6
Decline Dumbbell Press 8 x 4-6
Seated Calf Raises 8 x 6-10
Bent Row 8 x 4-6
Standing Calf Raises 8 x 6-10
Printable Log Of Upper Routine.

Printable Log Of Lower Routine.

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:
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

Push/Pull Split:
1 on 1 off
Cardio 2-3x/wk. Weighted cardio optional

Week 1

Week 2

Week 3

Week 4

Week 5

Sunday - Push A Monday - Push A

Tuesday - Pull A Wednesday - Pull
Thursday - Push A
B
Friday - Push B
Saturday - Pull B
Push A
Push Press 4 x 12-6
Close-Grip Bench 4 x 12-6
Decline DB Press 4 x 12-6
Squat 4 x 12-6

Sunday - Push A Monday - Push A Sunday - Push A

Tuesday - Pull A Wednesday - Pull Tuesday - Pull A
Thursday - Push A
Thursday - Push
B
Friday - Push B
B
Saturday - Pull B
Saturday - Pull B
Pull A
Deadlift 4 x 12-6
T-Bar Row 4 x 12-6
Weighted Chin-ups 4 x 12-6
Seated Row 4 x 12-6
Power Clean 4 x 8

Printable Log Of Push A Routine.

Push B
Incline Bench 4 x 12-6
Weighted Dips 4 x 12-6
Seated DB Press 4 x 12-6
Barbell Lunges 4 x 12-6
Snatch 4 x 8

Printable Log Of Pull A Routine.

Pull B
Conventional Deadlift 4x12-6
Bent Row 4 x 12-6
Weighted Pullups 4 x 12-6
One Arm Row 4 x 12-6

Printable Log Of Push B Routine.

Printable Log Of Pull B Routine.

Weeks 5-9:
It's time to move on from pyramids and enter the 5 x 5 training world. 5 x 5 training is a popular
method of increasing strength.
5 x 5 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.

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

Week 5
Week 6
Week 7
Mon. - Workout A Tues. - Workout B Mon. - Workout
Thurs. - Workout B Fri. - Workout A B
Sat. - Workout A
Thurs. - Workout
A
Sat. - Workout B
Workout A
Workout B

Week 8
Tues. - Workout
A
Fri. - Workout B

Week 9
Mon. - Workout
A
Thurs. - Workout
B
Sat. - Workout A

Push Press 5 x 5
Deadlift 5 x 5
Power Clean 5 x 5
Bent Row 4 x 6-8

Printable Log Of Workout

A.

Bench 5 x 5
Squat 5 x 5
T-Bar Row 5 x 5
Snatch 4 x 6-8
Printable Log Of Workout B.

Weeks 10-12:
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.
Full Body Split:
1 on 2 off
Cardio 2-3x/wk. Weighted cardio optional
GPP (General Physical Preparation) encouraged on off days

Week 10
Week 11
Week 12
Tuesday - Workout A Monday - Workout A
Tuesday - Workout B
Friday - Workout B
Thursday - Workout B
Friday - Workout A
Saturday - Workout A
Workout A
Workout B
Push Press 8 x 3
Bench 8 x 3
Deadlift 8 x 3
Squat 8 x 4
Power Clean 8 x 3
T-Bar Row 8 x 3
Bent Row 6 x 4
Snatch 6 x 3
Printable Log Of Workout A.

Printable Log Of Workout B.

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 - OFF

Monday - Legs

Squats 3 x 10-20

Unilateral Leg Extensions 3 x 10-20

Stiff-Legged Deadlifts 3 x 10-20

Unilateral Leg Curl 3 x 10-20

Reverse Calf Raises 2 x 10-20

Seated Calf Raises 2 x 10-20

Click Here For A Printable Log Of Monday.

Tuesday - Chest

Incline Dumbbell Press 3 x 8-10

Flat Dumbbell Press 3 x 8-10

Decline Dumbbell Press 3 x 8-10

Dumbbell Pullover 2 x 15-20

Incline Flyes 2 x 10-20

Click Here For A Printable Log Of Tuesday.

Wednesday - Back

Deadlift 4 x 8-10

Weighted Pullups 3 x 8-12

Wide Grip Pulldown 3 x 8-12

Seated Row 3 x 8-12

Hyperextensions 3 x 12-15

Click Here For A Printable Log Of Wednesday.

Thursday - Shoulders

Rear Delt Flyes 3 x 12-15

Military Press 2 x 8-10

Arnold Press 2 x 8-12

Bent Lateral Raises 2 x 8-12

Shrugs 2 x 12-15

Click Here For A Printable Log Of Thursday.

Friday - Arms

EZ-bar Triceps lying extension 3 x 8-10

Dips 2 x 6-10

One Arm Triceps Overhead Extension 3 x 12-15

Triceps Pressdown 2 x 8-12

Standing Curl 3 x 8-10

Concentration Curls 3 x 12-15

Hammer Curl 2 x 8-12

Click Here For A Printable Log Of Friday.

Saturday - OFF
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 [OFF]
Monday - Legs

Squats 3 x 12,8,8

Unilateral Leg Extensions 3 x 15,12,12

Stiff-Legged Deadlifts 3 x 12,8,8

Unilateral Leg Curl 3 x 15,12,12

Reverse Calf Raises 2 x 12,8,8

Seated Calf Raises 2 x 12,8,8

Click Here For A Printable Log Of Monday.

Tuesday - Chest

Incline Dumbbell Flyes 3 x 12,12,10

Flat Dumbbell Press 3 x 10,8,8

Decline Dumbbell Press 3 x 8-10

Dumbbell Pullover 2 x 12

Cable Crossovers 2 x 15,12,12

Click Here For A Printable Log Of Tuesday.

Wednesday - Back

Deadlift 4 x 12,8,8

Weighted Pullups 3 x 8

Wide Grip Pulldown 3 x 12,12,10

Seated Row 3 x 10

Hyperextensions 3 x 12-15

Click Here For A Printable Log Of Wednesday.

Thursday - Shoulders

Rear Delt Flyes 3 x 12,12,10

Military Press 2 x 10,8

Arnold Press 2 x 10,8

Bent Lateral Raises 2 x 12,10

Shrugs 3 x 12,12,10

Cable Lateral Raises 2 x 15,12

Click Here For A Printable Log Of Thursday.

Friday - Arms

EZ-bar Triceps lying extension 3 x 8

Dips 3 x 8

One Arm Triceps Overhead Extension 3 x 12,12,10

Triceps Pressdown 1 x 15

Standing Curl 3 x 12,10,10

Concentration Curls 2 x 12,12,10

Hammer Curl 2 x 12,10

Alternating Curls 1 x 15

Click Here For A Printable Log Of Friday.

Saturday - OFF
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:

Multivitamin

Whey Protein

EFA's

Creatine

Beta-Alanine

Glycerol Monostearate

X-factor

Weight Gainers

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Cutting Supplements:

Multivitamin

Whey Protein

EFA's

Green Tea

Beta-Alanine

BCAA's

Results
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 nextRonnie Coleman or Jay Cutler, that takes superior genetics and years of
training.

Ronnie Coleman
8-Time Mr. Olympia!
Week #80 - 9/25/2007
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Jay Cutler
MuscleTech Athlete Jay Cutler!
Photo Courtesy Of MuscleTech.

Week #104 - 3/18/2008

1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

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 10lbs or more while staying relatively lean during the entire bulking
program or leaning out and noticing striations with the cutting regimen.
Practical Goals
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.
One can achieve visible results in a 12-week program. A good way to stay on track is using the
BodySpace feature as well as the Workout Tracker on www.Bodybuilding.com.
EAGLES56
2nd Place - mawt
View This Author's BodySpace Here.
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.

Click To Enlarge.
Bodyspace Member, mawt.
Thinking that a 12-week program would do wonders would not only be unrealistic and demotivating 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.
Body Type Articles:

An Ectomorphs View. - By Ricky Cutch

Bulking For Endomorphs. - By Derek Beast Charlebois

Train Right For Your Body Type. - By Mike Mahler

Other Body Type Articles...

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.
Workout
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.
Related Recovery Articles:

Satisfy Your Muscle-Recovery Needs Now! - By Brigitte Brodski & Dr. David Ryan

What Are The Best Supplements For Recovery? - By Topic Of The Week

Recover Faster & Avoid Injury. - By Brad Walker

Other Recovery Articles ...

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.
The Workout:
3 sets for each exercise:

Barbell Bench press (10, 8, 6)

Barbell Incline bench press (10, 8, 6)

Flat bench dumbbell flyes (10, 8, 6)

Decline bench flyes (10, 8, 6)

Click Here For A Printable Log Of Chest Day.

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.

Click To Enlarge.
Barbell Bench Press.
Video: Windows Media - Real Player
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.

Click To Enlarge.
Barbell Incline Bench Press.
Video: Windows Media - Video iPod
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.

Click To Enlarge.
Flat Bench Dumbbell Flyes.
Video: Windows Media - Video iPod
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.

Click To Enlarge.
Decline Bench Flyes.
Video: Windows Media - MPEG - Video iPod
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.
The Workout:
Again 3 sets for each exercise:

Deadlifts (12, 8-10, 6-8)

Bent over Barbell rows (10, 8, 6)

Seated cable rows (10, 8, 6)

Wide grip cable pulldowns (10, 8, 6)

Click Here For A Printable Log Of Back Day.

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.

Click To Enlarge.
Deadlifts.
Video: Windows Media - Real Player
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.

Click To Enlarge.
Bent Over Barbell Rows.
Video: Windows Media - Real Player
Seated Cable Rows:
This is another rowing movement which can be alternated with another rowing movement such
as single-arm dumbbell rows.

Click To Enlarge.
Seated Cable Rows.
Video: Windows Media - MPEG - Video iPod
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.

Click To Enlarge.
Wide Grip Cable Pulldowns.
Video: Windows Media - Real Player
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.
The Biceps Workout:
Biceps: (3 sets for each exercise)

Barbell Curls (12, 10, 8)

Dumbbell Alternate Bicep Curls (12, 10, 8)

Cable Preacher Curls (12, 10, 8)

Click Here For A Printable Log Of Biceps Workout.

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.

Click To Enlarge.
Barbell Curl.
Video: Windows Media - Real Player
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.

Click To Enlarge.
Dumbbell Alternate Bicep Curls.
Video: Windows Media - MPEG - Video iPod
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.

Click To Enlarge.
Cable Preacher Curls.
Video: Windows Media - MPEG - Video iPod
The Triceps Workout:
Triceps: (3 sets for each exercise)

Skull crushers (12, 10, 8)

Close grip bench press (10, 8, 6)

Seated overhead triceps extension (10, 8, 6)

Click Here For A Printable Log Of Triceps Workout.

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:

Palms up wrist curls

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.

Side Lateral Raises (15, 12, 10)

Smith machine behind the neck press (10, 8, 6)

Overhead press (10, 8, 6)

Bent over rear delt raise (12, 10, 8)

Click Here For A Printable Log Of Deltoids And Traps.

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.

Click To Enlarge.
Side Lateral Raise.
Video: Windows Media - MPEG - Video iPod
Overhead press:
This is front shoulder exercise and can also be done by using dumbbells.

Click To Enlarge.
Overhead Press.
Video: Windows Media - MPEG - Video iPod
Traps:
This again is a very small muscle group.
The Workout:

Barbell shrugs (15, 10, 8)

Dumbbell shrugs (12, 10, 8)

Click Here For A Printable Log Of Traps Workout.

Leg Day:
The major muscles in the legs are the quads, the hamstrings and the calves.
The Workout:
Again 3 sets per exercise:

Barbell Squats (10, 8, 6)

Leg Extensions (12, 10, 8)

Dumbbell Lunges (12, 12, 12)

Lying Leg Curls (12, 10, 8)

Click Here For A Printable Log Of Leg Day.

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.

Click To Enlarge.
Barbell Squats.
Video: Windows Media - Real Player
Dumbbell Lunges:
These can be alternated with barbell lunges which are another variation of the same exercise.

Click To Enlarge.
Dumbbell Lunges.
Video: Windows Media - Real Player
Lying Leg Curls:

They can be alternated with seated leg curls.

Click To Enlarge.
Lying Leg Curls.
Video: Windows Media - MPEG - Video iPod
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 ofbody 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 aglutamine 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.

RELATED ARTICLE

[ Click here to learn

more. ]

Post Workout Basics - Optimizing Glycogen!

When you workout, you deplete muscle glycogen.
This primary fuel source needs to be increased after a
workout to feed your muscles.

Author:
Christopher
Mohr

Results
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.
Practical Goals
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.

RELATED ARTICLE

[ Click here to learn

more. ]

Make Realistic Goals!

They did everything right, ate what I told them,
exercised, supplemented, got proper rest, but yet when
they stepped on that scale, it didn't reflect back ...

Author:
Rich
Butkevic

Stay positive, work hard, and good luck with your goals.
3rd Place - stix2
View This Author's BodySpace Here.
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.

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

Multivitamin

Whey Protein

Creatine

Glycerol Monostearate

Fish Oil

Weeks 1-2:
Weight Training 3x/week on non-consecutive days.
Cardiovascular Activity 3-4x/week.
Sunday - Core, Calves, Cardio:
Cardio
5 minutes running, rowing, or cycling at low intensity
Core Training
Your choice of exercises for 20 minutes with little rest.
Suggested exercises:

Crunch

Twist

Leg Raises

Calves

Donkey or Standing Bent-Knee Calf Raises 2 x 10-20

Seated Calf Raises 2 x 10-20

Cardio
30 minutes running, rowing, or cycling at medium intensity
Click Here For A Printable Log Of Sunday.
Monday - Chest, Back, Shoulders:
10 minutes running, rowing or cycling at low intensity
Back

10-30 Pull-ups

Bent Row 3 x 10

Deadlift 4 x 8

Seated Row 3 x 12

Chest

10-30 Push-ups

Incline Flyes 3 x 10

Incline Bench 3 x 8

Flat Bench 3 x 12

Shoulders

Arnold Press 3 x 10

Seated Military Press 3 x 8

Bent Laterals 3 x 12

Posterior Flyes 3 x 12

Click Here For A Printable Log Of Monday.

Tuesday - Repeat Sunday:
Wednesday - Biceps, Triceps, Forearms:
10 minutes running, rowing, or cycling at low intensity
Biceps

Hammer Curl 2 x 10

EZ-Bar Curl 2 x 8

Concentration Curl 2 x 12

Triceps

Triceps Pushdown 2 x 10

Dips 2 x 8

Triceps Extension 2 x 12

Forearms

Wrist Curl 2 x 12

Reverse Curl 2 x 10

Click Here For A Printable Log Of Wednesday.

Thursday - Repeat Tuesday:
Friday - Quadriceps, Hamstrings, Trapezius:
10 minutes running, rowing, or cycling at low intensity
Quadriceps

Leg Extensions 3 x 10

Front Squat 3 x 8

Back Squat 3 x 12

Hamstrings

Lunges 3 x 10

Stiff-Legged Deadlift 3 x 8

Leg Curl 3 x 12

Trapezius

Front Shrugs 3 x 10

Upright Row 3 x 8

Back Shrugs 3 x 12

Click Here For A Printable Log Of Friday.

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:
5 minutes running, rowing, or cycling at low intensity
Core Training Your choice of exercises for 20-30 minutes with very little rest. Suggested
exercises:

Crunch

Twist

Leg Raises

Calves

Donkey or Standing Bent-Knee Calf Raises 3 x 10-20

Seated Calf Raises 3 x 10-20

30-45 minutes running, rowing, or cycling at medium intensity.

Click Here For A Printable Log Of Sunday.

Monday - Chest, Back, Shoulders:
10 minutes running, rowing, or cycling at low intensity
Back

15-40 Pullups

Bent Row 3 x 10

Deadlift 4 x 8

Seated Row 3 x 12

Chest

15-40 Pushups

Incline Flyes 4 x 10

Incline Bench 4 x 8

Flat Bench 4 x 12

Shoulders

Arnold Press 4 x 10

Seated Military Press 4 x 8

Bent Laterals 4 x 12

Posterior Flyes 4 x 12

Click Here For A Printable Log Of Monday.

Tuesday - Repeat Sunday
Wednesday - Biceps, Triceps, Forearms:
10 minutes running, rowing, or cycling at low intensity
Biceps

Hammer Curl 3 x 10

EZ-Bar Curl 3 x 8

Concentration Curl 3 x 12

Triceps

Triceps Pushdown 3 x 10

Dips 3 x 8

Triceps Extension 3 x 12

Forearms

Wrist Curl 3 x 12

Reverse Curl 3 x 10

Click Here For A Printable Log Of Wednesday.

Thursday - Repeat Tuesday

Friday - Quadriceps, Hamstrings, Trapezius:

10 minutes running, rowing, or cycling at low intensity
Quadriceps

Leg Extensions 4 x 10

Front Squat 4 x 8

Back Squat 4 x 12

Hamstrings

Lunges 4 x 10

Stiff-Legged Deadlift 4 x 8

Leg Curl 4 x 12

Trapezius

Front Shrugs 4 x 10

Upright Row 4 x 8

Back Shrugs 4 x 12

Click Here For A Printable Log Of Friday.

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:
Cardio 5 minutes running, rowing, or cycling at low intensity
Core Training
Your choice of exercises for 15 minutes with very little rest.
Suggested exercises:

Crunch

Twist

Leg Raises

Calves

Donkey or Standing Bent-Knee Calf Raises 3 x 10

Seated Calf Raises 3 x 10

Cardio 45-60 minutes running, rowing, or cycling at medium intensity

Click Here For A Printable Log Of Sunday.
Monday - Chest, Back, Shoulders:

10 minutes running, rowing, or cycling at low intensity

Back

10-30 Pullups

Bent Row 4 x 8

Deadlift 4 x 6

Seated Row 4 x 8

Chest

10-30 Pushups

Incline Flyes 4 x 8

Incline Bench 4 x 6

Flat Bench 4 x 8

Shoulders

Arnold Press 4 x 8

Seated Military Press 4 x 6

Bent Laterals 4 x 8

Posterior Flyes 4 x 10

Click Here For A Printable Log Of Monday.

Tuesday - Repeat Sunday
Wednesday - Biceps, Triceps, Forearms:
10 minutes running, rowing, or cycling at low intensity
Biceps

Hammer Curl 4 x 8

EZ-Bar Curl 4 x 6

Concentration Curl 4 x 8

Triceps

Triceps Pushdown 4 x 8

Dips 4 x 6

Triceps Extension 4 x 8

Forearms

Wrist Curl 4 x 10

Reverse Curl 4 x 6

Click Here For A Printable Log Of Wednesday.

Thursday - Repeat Tuesday
Friday - Quadriceps, Hamstrings, Trapezius:
10 minutes running, rowing, or cycling at low intensity

Quadriceps

Leg Extensions 4 x 8

Front Squat 4 x 6

Back Squat 4 x 8

Hamstrings

Lunges 4 x 8

Stiff-Legged Deadlift 4 x 6

Leg Curl 4 x 8

Trapezius

Front Shrugs 4 x 8

Back Shrugs 4 x 8

Click Here For A Printable Log Of Friday.

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:
Cardio
5 minutes running, rowing, or cycling at low intensity
Core Training
Your choice of exercises for 20 minutes with very little rest.
Suggested exercises:

Crunch

Twist

Leg Raises

Calves

Donkey or Standing Bent-Knee Calf Raises 3 x 8

Seated Calf Raises 3 x 8

HIIT Cardio
30 minutes running, rowing, or cycling at medium-high intensity
Click Here For A Printable Log Of Sunday.
Monday - Chest, Back, Shoulders:
10 minutes running, rowing, or cycling at low intensity

Back

10-30 Pullups

Bent Row 3 x 8

Deadlift 3 x 6

Seated Row 3 x 8

Chest

10-30 Pushups

Incline Flyes 3 x 8

Incline Bench 3 x 6

Flat Bench 3 x 8

Shoulders

Arnold Press 3 x 8

Seated Military Press 3 x 6

Bent Laterals 3 x 8

Posterior Flyes 3 x 10

Click Here For A Printable Log Of Monday.

Tuesday - Repeat Sunday
Wednesday - Biceps, Triceps, Forearms:
10 minutes running, rowing, or cycling at low intensity
Biceps

Hammer Curl 3 x 8

EZ-Bar Curl 3 x 6

Concentration Curl 3 x 8

Triceps

Triceps Pushdown 3 x 8

Dips 3 x 6

Triceps Extension 3 x 8

Forearms

Wrist Curl 3 x 10

Reverse Curl 3 x 6

Click Here For A Printable Log Of Wednesday.

Thursday - Repeat Tuesday
Friday - Quadriceps, Hamstrings, Trapezius:
10 minutes running, rowing, or cycling at low intensity
Quadriceps

Leg Extensions 3 x 8

Front Squat 3 x 6

Back Squat 3 x 8

Hamstrings

Lunges 3 x 8

Stiff-Legged Deadlift 3 x 6

Leg Curl 3 x 8

Trapezius

Front Shrugs 4 x 8

Back Shrugs 4 x 8

Click Here For A Printable Log Of Friday.

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:

Multivitamin

Whey Protein

Creatine

Fish oil

Joint product

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
30 minutes of low-intensity jogging, rowing, cycling.
Monday - Upper Body:
o

Standing Press 2 x 10

Incline Bench 2 x 10

Power Clean 2 x 10

Snatch 2 x 10

Bent Row 2 x 10

Click Here For A Printable Log Of Monday.

Tuesday - Cardio
Wednesday - Lower Body:
o

Deadlift 3 x 10

Barbell Overhead Squat 2 x 10

Back Squat 2 x 10

Lunges 2 x 10

Calf Raises 2 x 10

Click Here For A Printable Log Of Wednesday.

Thursday - Cardio
Friday - Upper Body:
o

Standing Press 2 x 10

Incline Bench 2 x 10

Power Clean 2 x 10

Snatch 2 x 10

Bent Row 2 x 10

Click Here For A Printable Log Of Friday.

Saturday - Relax
Sunday - Lower Body:
o

Deadlift 3 x 10

Barbell Overhead Squat 2 x 10

Back Squat 2 x 10

Lunges 2 x 10

Calf Raises 2 x 10

Click Here For A Printable Log Of Sunday.

Monday - Cardiovascular Activity
Tuesday - Upper Body:
o

Standing Press 2 x 10

Incline Bench 2 x 10

Power Clean 2 x 10

Snatch 2 x 10

Bent Row 2 x 10

Click Here For A Printable Log Of Tuesday.

Wednesday - Cardiovascular Activity

Thursday - Lower Body:

o

Deadlift 3 x 10

Barbell Overhead Squat 2 x 10

Back Squat 2 x 10

Lunges 2 x 10

Calf Raises 2 x 10

Click Here For A Printable Log Of Thursday.

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:

Push Press 4 x 6

Power Clean 4 x 6

Bent Row 4 x 8

Click Here For A Printable Log Of Monday.

Tuesday - Light Lower Body:

Barbell Overhead Squat 3 x 10

Back Squat 4 x 10

Seated Calf Raises 4 x 10

Click Here For A Printable Log Of Tuesday.

Wednesday - Cardiovascular activity optional. Relax.
Thursday - Light Upper Body:

Snatch 3 x 10

Incline Bench Press 4 x 10

Bent Row 4 x 10

Click Here For A Printable Log Of Thursday.

Friday - Moderate-Heavy Lower Body:

Deadlift 4 x 8

Back Squat 4 x 6

Lunge 4 x 8

Click Here For A Printable Log Of Friday.

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:

Standing Press 5 x 4

Incline Press 5 x 5

Power Clean 5 x 4

Bent Row 5 x 8

Snatch 3 x 8

Click Here For A Printable Log Of Monday.

Tuesday - Cardiovascular Activity
Wednesday - Heavy Lower Body:

Deadlift 6 x 5

Back Squat 5 x 6

Lunges 5 x 6

Barbell Overhead Squat 3 x 12

Click Here For A Printable Log Of Wednesday.

Thursday - Cardiovascular Activity Optional. Relax.
Friday - Cardiovascular Activity Optional. Relax.
Saturday - Light Upper And Lower Body:

Incline Press 3 x 10

Push Press 2 x 10

Snatch 2 x 12

Deadlift 3 x 12

Barbell Overhead Squat 2 x 12

Power Clean 2 x 10

Click Here For A Printable Log Of Saturday.

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:

Standing Press 4 x 3

Bent Row 5 x 4

Snatch 3 x 4

Click Here For A Printable Log Of Monday.

Tuesday - Cardiovascular Activity
Wednesday - Heavy Lower Body:

Deadlift 6 x 3

Back Squat 4 x 5

Lunges 4 x 5

Click Here For A Printable Log Of Wednesday.

Thursday - Cardiovascular Activity Pptional. Relax.
Friday - Heavy Upper Body:

Incline Press 4 x 3

Bent Row 4 x 4

Power Clean 4 x 3

Click Here For A Printable Log Of Friday.

Saturday:
Cardiovascular activity optional. Relax, you've just completed the 12-week program. Take a week
off before running this or another program.
Question
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. Beginnerscan 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. Coworkers 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.
Question
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.
Feel free to email me if you have any questions about the program: stix@bodybuilders.com
Bodybuilding.com Username: Stix2