12 week training program for beginners

Contents

12 week training program for beginners

Primary goal:

A type: Fulbodi

Preparation level: newcomer

Number of workouts per week: 2, 3

Necessary equipment: barbell, dumbbells, exercise equipment

Audience: men and women

Author: Doug Lawrenson

 

The beginner training program will pave the way for you to play iron, admiring gazes of girls and unprecedented self-confidence. Twelve weeks of full-body workouts will prepare your muscles for the upcoming high-intensity split.

Description of the training program for beginners

We all started somewhere. If you’ve never trained with weights, you need a program that prepares your muscles for more serious training. It is very important to stick to the full body circuit training program for the first 6 weeks, as described in the article, and only then move on to 7-2 weeks.

If you are new to the gym and training, ask the pros in the comments to this article; make sure you are on the right track and your time at the gym isn’t wasted! Track your progress in your personal account, this will help you adjust the load depending on the results, and, importantly, monitoring your own progress will boost your motivation to gigantic proportions.

At first, do not overuse specialized exercises that isolate muscles and emphasize deep workout. The main emphasis is to prepare the whole body for intense loads, acquire an athletic shape, adapt to the barbell and simulators. It is important to observe the correct technique from the very beginning, do not strive for maximum weights, concentrate on the technique, in the future this will result in better muscles and a rapid growth of “parameters” for you.

What beginners should read

    Weeks 1-6: Full Body Circuit Workout

    So, we start by getting athletic in circuit training and preparing the muscles for the hellish loads of split training. In a month and a half you will turn into a lean strong athlete, ready for new heights of the “iron world”.

     
    • Perform each of the suggested workouts twice a week with one rest day at least between training days.
    • For the first three weeks of each exercise, do one set of 15 reps: For weeks 4 through 6, do two sets of 12 reps for the indicated body parts (using slightly more weight on all sets).

    1-3 weeks

    Quads / Buttocks
    1 approach on 15 repetitions
    Thighs
    1 approach on 15 repetitions
    Middle back
    1 approach on 15 repetitions
    Chest
    1 approach on 15 repetitions
    Shoulder
    1 approach on 15 repetitions
    Spreader bars
    1 approach on 15 repetitions
    Triceps
    1 approach on 15 repetitions
    Biceps
    1 approach on 15 repetitions
    Lower back
    1 approach on 15 repetitions
    Caviar
    1 approach on 15 repetitions
    Forearm
    1 approach on 15 repetitions
    Press
    1 approach on 15 repetitions

    4-6 weeks

    Quads / Buttocks
    1 approach on 10 repetitions
    Thighs
    1 approach on 10 repetitions
    Middle back
    1 approach on 10 repetitions
    Chest
    1 approach on 10 repetitions
    Shoulder
    1 approach on 10 repetitions
    Spreader bars
    1 approach on 10 repetitions
    Triceps
    1 approach on 10 repetitions
    Biceps
    1 approach on 10 repetitions
    Lower back
    1 approach on 10 repetitions
    Caviar
    1 approach on 10 repetitions
    Forearm
    1 approach on 10 repetitions
    Press
    1 approach on 10 repetitions

    Week 7-12: High Intensity Split Workout

    After you go through the circuit training cycle, get stronger and start feeling the muscles, in the fourth week, switch to split training. Split training allows you to load each muscle group with high intensity and depth. Intense workout requires more exercises and approaches for each muscle, which ultimately leads to the need to divide training days to work with specific muscle groups. In our case, we will start with a two-day split-training, which makes it possible to work out the entire body in less than one week.

     
    • Divide your body into two parts (upper and lower), increase the number of training sessions to three per week with one day of rest, at least between training days (for example, Monday, Wednesday, Friday).
    • Do one of the two sets of exercises alternately. In the first week, do Workout # 1 twice, the next week, do Workout # 2 twice, and so on.
    • Do sets and reps as directed.
    • Rest 60-90 seconds between sets.
    • Alternate exercises from time to time to work the muscles in different ways.

    Workout 1: Upper Body

    Chest
    2 approach to 12, 10 repetitions
    1 approach on 10 repetitions
    Upper back
    2 approach to 12, 10 repetitions
    1 approach on 10 repetitions
    Shoulder
    2 approach to 12, 10 repetitions
    1 approach on 10 repetitions
    Spreader bars
    2 approach to 15, 12 repetitions
    Triceps
    2 approach to 12, 10 repetitions
    Biceps
    2 approach to 12, 10 repetitions
    Forearm
    2 approach to 12, 10 repetitions

    Workout 2: Lower Body

    Quads / Buttocks
    1 approach on 10 repetitions
    Quadriceps
    1 approach on 12 repetitions
    Thighs
    1 approach on 12 repetitions
    Lower back
    1 approach on 25 repetitions
    Caviar
    1 approach on 12 repetitions
    Press
    1 approach on 40 repetitions
    1 approach on 30 repetitions

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