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Weeks 1-3 Workouts

Complete this workout three times per week with at least one full day of rest between workouts (e.g., Monday, Wednesday, and Friday).

• Barbell Bench Press: 3 sets of 10-12 reps 2-3 minutes rest
• Bent-Over Barbell Row: 3 sets of 10-12 reps 2-3 minutes rest
• Squat: 3 sets of 10-12 reps 2-3 minutes rest
• Barbell Shoulder Press: 3 sets of 10-12 reps 2-3 minutes rest
• Triceps Pressdown: 3 sets of 10-12 reps 2-3 minutes rest
• Barbell Curl: 3 sets of 10-12 reps 2-3 minutes rest
• Standing Calf Raise: 3 sets of 12-15 reps 1-2 minutes rest
• Crunches: 3 sets to failure 1-2 minutes rest

Weeks 4-6 Workouts

Do each of the following workouts twice per week. For example, do workout 1 on Monday and then again on Thursday and do workout 2 on Tuesday and then again on Friday.

Workout 1:

• Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
• Incline Dumbbell Flyes: 3 sets of 10-12 reps 2-3 minutes rest
• Barbell Row: 3 sets of 8-10 reps 2-3 minutes rest
• Lat Pulldown: 3 sets of 10-12 reps 2-3 minutes rest
• Barbell Shoulder Press: 3 sets of 8-10 reps 2-3 minutes rest
• Dumbbell Lateral Raise: 3 sets of 10-12 reps 2-3 minutes rest
• Barbell Shrug: 3 sets of 8-10 reps 2-3 minutes rest
• Reverse Crunch: 3 sets to failure 1-2 minutes rest
• Crunch: 3 sets to failure 1-2 minutes rest

Get A Printable Log Of Phase 2 - Workout 1.

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Workout 2:

• Barbell Curl: 3 sets of 8-10 reps 2-3 minutes rest
• Incline Dumbbell Curl: 3 sets of 10-12 reps 2-3 minutes rest
• Close-Grip Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
• Triceps Pressdown: 3 sets of 10-12 reps 2-3 minutes rest
• Squat: 3 sets of 8-10 reps 2-3 minutes rest
• Leg Extension: 3 sets of 10-12 reps 2-3 minutes rest
• Lying Leg Curl: 3 sets of 10-12 reps 2-3 minutes rest
• Standing Calf Raise: 2 sets of 15-20 reps 1-2 minutes rest
• Seated Calf Raise: 2 sets of 15-20 reps 1-2 minutes rest

Get A Printable Log Of Phase 2 - Workout 2.

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Weeks 7-9 Workouts

Workout 1: Push Day

• Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
• Incline Dumbbell Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
• Incline Dumbbell Flyes: 3 sets of 12-15 reps 2-3 minutes rest
• Barbell Shoulder Press: 3 sets of 6-8 reps 2-3 minutes rest
• Smith Machine Upright Row: 3 sets of 8-10 reps 2-3 minutes rest
• Dumbbell Lateral Raise: 3 sets of 12-15 reps 2-3 minutes rest
• Close-Grip Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
• Dumbbell Overhead Triceps Extension: 3 sets of 8-10 reps 2-3 minutes rest
• Triceps Pressdown: 3 sets of 12-15 reps 2-3 minutes rest

Get A Printable Log Of Phase 3 - Workout 1.

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Workout 2: Legs Day

• Squat: 3 sets of 6-8 reps 2-3 minutes rest
• Leg Press: 3 sets of 8-10 reps 2-3 minutes rest
• Leg Extension: 3 sets of 12-15 reps 2-3 minutes rest
• Lying Leg Curl: 3 sets of 12-15 reps 2-3 minutes rest
• Standing Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
• Seated Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
• Reverse Crunch: 3 sets to failure 1-2 minutes rest
• Crunch: 3 sets to failure 1-2 minutes rest
• Oblique Crunch: 3 sets to failure 1-2 minutes rest

Get A Printable Log Of Phase 3 - Workout 2.

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Workout 3: Pull Day

• Barbell Row: 3 sets of 6-8 reps 2-3 minutes rest
• Lat Pulldown: 3 sets of 8-10 reps 2-3 minutes rest
• Seated Cable Row: 3 sets of 12-15 reps 2-3 minutes rest
• Barbell Shrug: 3 sets of 6-8 reps 2-3 minutes rest
• Barbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
• Incline Dumbbell Curl: 3 sets of 8-10 reps 2-3 minutes rest
• Preacher Curl: 3 sets of 12-15 reps 2-3 minutes rest
• Wrist Curl: 3 sets of 10-12 reps 1-2 minutes rest

Get A Printable Log Of Phase 3 - Workout 3.

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Weeks 10-12 Workouts

Do each workout below once per week--for example, Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday, and Workout 4 on Friday.

Workout 1:

• Bench Press: 3 sets of 4-6 reps 2-3 minutes rest
• Dumbbell Incline Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
• Incline Dumbbell Flyes: 3 sets of 15-20 reps 1 minute rest
• Cable Crossover: 3 sets of 15-20 reps 1 minute rest
• Close-Grip Bench Press: 3 sets of 4-6 reps 2-3 minutes rest
• Dumbbell Overhead Triceps Extension: 3 sets of 6-8 reps 2-3 minutes rest
• Triceps Pressdown: 3 sets of 15-20 reps 1 minute rest
• Hanging Leg Raise: 3 sets to failure 1 minute rest
• Bicycle Crunch: 3 sets to failure 1 minute rest
• Plank: 3 sets of 1 minute holds 1 minute rest

Get A Printable Log Of Phase 4 - Workout 1.

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Workout 2:

• Barbell Row: 3 sets of 4-6 reps 2-3 minutes rest
• Lat Pulldown: 3 sets of 6-8 reps 2-3 minutes rest
• Seated Cable Row: 3 sets of 15-20 reps 1 minute rest
• Barbell Curl: 3 sets of 4-6 reps 2-3 minutes rest
• Incline Dumbbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
• Preacher Curl: 3 sets of 15-20 reps 1 minute rest
• Wrist Curl: 3 sets of 12-15 reps 1 minute rest
• Reverse-Grip Wrist Curl: 3 sets of 12-15 reps 1 minute rest

Get A Printable Log Of Phase 4 - Workout 2.

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Workout 3:

• Squat: 3 sets of 4-6 reps 2-3 minutes rest
• Leg Press: 3 sets of 4-6 reps 2-3 minutes rest
• Leg Extension: 3 sets of 15-20 reps 1 minute rest
• Romanian Deadlift: 3 sets of 4-6 reps 2-3 minutes rest
• Lying Leg Curl: 3 sets of 15-20 reps 1 minute rest
• Standing Calf Raise: 3 sets of 25-30 reps 1 minute rest
• Seated Calf Raise: 3 sets of 25-30 reps 1 minute rest

Get A Printable Log Of Phase 4 - Workout 3.

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Workout 4:

• Barbell Shoulder Press: 3 sets of 4-6 reps 2-3 minutes rest
• Smith Machine Upright Row: 3 sets of 6-8 reps 2-3 minutes rest
• Dumbbell Lateral Raise: 3 sets of 15-20 reps 1 minute rest
• Dumbbell Rear Delt Raise: 3 sets of 15-20 reps 1 minute rest
• Barbell Shrug: 3 sets of 4-6 reps 2-3 minutes rest
• Dumbbell Shrug: 3 sets of 15-20 reps 1 minute rest
• Reverse Crunch: 3 sets to failure 1 minute rest
• Crunch: 3 sets to failure 1 minute rest
• Oblique Crunch: 3 sets of 15-20 reps 1 minute rest

Get A Printable Log Of Phase 4 - Workout 4.

Printable Page PDF Document http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html