12 WEEK STRENGTH TRAINING PROGRAM PDF

Thank you for downloading our 12 Week Strength Training Program PDF!
This program uses a 4-day split over 7 days. Perform for 12 weeks and reap the benefits of stronger muscles.

Always consult a fitness professional for advice if unsure about how to perform certain movements. If you’ve had past injuries, double check with a
local physician that you are able to perform the movements included in this workout plan. Have fun and stay hydrated!

-- Mike
ThisIsWhyImFit.com

WEEK 1 – 4

Day 1
POSTERIOR CHAIN Warm up Set 1 Set 2 Set 3 Set 4
Air squats 50
Romanian Deadlift (RDL) 20 10-12 10-12 10-12 10-12
"Halting" RDLs 10-12 10-12
Rack pulls 10-12 10-12 10-12 10-12
DB or Hex Bar VMO Squats 20 10-12 10-12 10-12
Lat Pull-Downs or Pull-ups 20 10-12 10-12 10-12
Shrugs, Kelso Shrugs preferred 10-12 10-12 10-12
Day 2
CHEST 1 / SHOULDERS / ARMS Warm up Set 1 Set 2 Set 3 Set 4
Machine Chest or BB Bench Press 20 10-12 10-12 10-12 10-12
Seated Smith Machine DB Press, Utility or Adjustable Bench 20 10-12 10-12 10-12 10-12
Biceps Curls, cable, DB, or BB (Gironda style) 20 10-12 10-12 10-12 10-12
Triceps extensions, Cable, DB, or EZ Curl 20 10-12 10-12 10-12 10-12
Day 3
REST
Day 4
LEGS Warm up Set 1 Set 2 Set 3 Set 4
Leg Press 20 10-12 10-12 10-12 10-12
RFE Split Squats (Bulgarian Split Squats) 10-12 10-12 10-12 10-12
Leg Extensions 20 15-20 12-15 12-15
Leg Curls 20 15-20 12-15 12-15
Day 5
SHOULDERS 2 Warm up Set 1 Set 2 Set 3 Set 4
DB Flat Bench 20 15-20 12-15 12-15
DB Lu, "Y" Raises, or Plate Raises 20 15-20 12-15 12-15
Lat Pull-Downs or Pull-ups 20 15-20 12-15 12-15
Hammer Curls 20 15-20 12-15 12-15
Triceps extensions, Cable, DB, or EZ Curl 20 15-20 12-15 12-15
Day 6
REST
Day 7
REST

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 12 WEEK STRENGTH TRAINING PROGRAM PDF

WEEK 5 – 8

Day 1
POSTERIOR CHAIN Warm up Set 1 Set 2 Set 3 Set 4
Air squats 50
Romanian Deadlift (RDL) 20 8-10 8-10 8-10 8-10
"Halting" RDLs 8-10 8-10
Rack pulls 8-10 8-10 8-10 8-10
DB or Hex Bar VMO Squats 20 8-10 8-10 8-10
Lat Pull-Downs or Pull-ups 20 8-10 8-10 8-10
Shrugs, Kelso Shrugs preferred 8-10 8-10 8-10
Day 2
CHEST 1 / SHOULDERS / ARMS Warm up Set 1 Set 2 Set 3 Set 4
Machine Chest or BB Bench Press 20 8-10 8-10 8-10 8-10
Seated Smith Machine DB Press, Utility or Adjustable Bench 20 8-10 8-10 8-10 8-10
Biceps Curls, cable, DB, or BB (Gironda style) 20 8-10 8-10 8-10 8-10
Triceps extensions, Cable, DB, or EZ Curl 20 8-10 8-10 8-10 8-10
Day 3
REST
Day 4
LEGS Warm up Set 1 Set 2 Set 3 Set 4
Leg Press 20 8-10 8-10 8-10 8-10
RFE Split Squats (Bulgarian Split Squats) 8-10 8-10 8-10 8-10
Leg Extensions 20 12-15 10-12 10-12
Leg Curls 20 12-15 10-12 10-12
Day 5
SHOULDERS 2 Warm up Set 1 Set 2 Set 3 Set 4
DB Flat Bench 20 12-15 10-12 10-12
DB Lu, "Y" Raises, or Plate Raises 20 12-15 10-12 10-12
Lat Pull-Downs or Pull-ups 20 12-15 10-12 10-12
Hammer Curls 20 12-15 10-12 10-12
Triceps extensions, Cable, DB, or EZ Curl 20 12-15 10-12 10-12
Day 6
REST
Day 7
REST

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 12 WEEK STRENGTH TRAINING PROGRAM PDF

WEEK 9 – 12

Day 1
POSTERIOR CHAIN Warm up Set 1 Set 2 Set 3 Set 4
Air squats 50
Romanian Deadlift (RDL) 20 6 to 8 6 to 8 6 to 8 6 to 8
"Halting" RDLs 6 to 8 6 to 8
Rack pulls 6 to 8 6 to 8 6 to 8 6 to 8
DB or Hex Bar VMO Squats 20 6 to 8 6 to 8 6 to 8
Lat Pull-Downs or Pull-ups 20 6 to 8 6 to 8 6 to 8
Shrugs, Kelso Shrugs preferred 6 to 8 6 to 8 6 to 8
Day 2
CHEST 1 / SHOULDERS / ARMS Warm up Set 1 Set 2 Set 3 Set 4
Machine Chest or BB Bench Press 20 6 to 8 6 to 8 6 to 8 6 to 8
Seated Smith Machine DB Press, Utility or Adjustable Bench 20 6 to 8 6 to 8 6 to 8 6 to 8
Biceps Curls, cable, DB, or BB (Gironda style) 20 6 to 8 6 to 8 6 to 8 6 to 8
Triceps extensions, Cable, DB, or EZ Curl 20 6 to 8 6 to 8 6 to 8 6 to 8
Day 3
REST
Day 4
LEGS Warm up Set 1 Set 2 Set 3 Set 4
Leg Press 20 6 to 8 6 to 8 6 to 8 6 to 8
RFE Split Squats (Bulgarian Split Squats) 6 to 8 6 to 8 6 to 8 6 to 8
Leg Extensions 20 10 to 12 8 to 10 8 to 10
Leg Curls 20 10 to 12 8 to 10 8 to 10
Day 5
SHOULDERS 2 Warm up Set 1 Set 2 Set 3 Set 4
DB Flat Bench 20 10 to 12 8 to 10 8 to 10
DB Lu, "Y" Raises, or Plate Raises 20 10 to 12 8 to 10 8 to 10
Lat Pull-Downs or Pull-ups 20 10 to 12 8 to 10 8 to 10
Hammer Curls 20 10 to 12 8 to 10 8 to 10
Triceps extensions, Cable, DB, or EZ Curl 20 10 to 12 8 to 10 8 to 10
Day 6
REST
Day 7
REST

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