This 12-week training program is designed to help you build strength and muscle mass. It incorporates a variety of exercises and rep ranges to stimulate both strength and hypertrophy adaptations. In this post, I’ll walk you through each workout and explain the rationale behind the program.
Getting Started
Before beginning this program, make sure you have access to the necessary equipment – this includes barbells, dumbbells, a bench, and a power rack or squat rack. It’s also important to nail down your technique on the major compound lifts like squats, deadlifts, and bench press. Spend time perfecting your form before adding weight.
Program Overview
The program is split into 3 training days per week over 12 weeks. Each training day has a specific focus:
- Day 1: Chest, Shoulders, Triceps (Push emphasis)
- Day 2: Back, Rear Delts, Biceps (Pull emphasis)
- Day 3: Legs, Calves, Abs
The first week starts with lower volume to work on technique and build strength on the big lifts. Volume then increases progressively over the 12 weeks to spur muscle growth. The final week incorporates a deload with lower volume to allow your body to recover before the end of the program.
Day 1 - Push
Start with a compound push exercise like flat barbell bench press. Use a weight that allows you to complete all the prescribed sets/reps with good form. Follow that with isolation movements like overhead press and tricep extensions. Finish with core exercises like planks.
Day 2 - Pull
Begin with a compound pull like deadlifts or bent over rows. Progressively add weight each week to build strength. Move on to isolation work like bicep curls and rear delt raises to fully fatigue the muscles. End with lat pulldowns to failure for muscle growth.
Day 3 - Legs/Abs
Squats are the focus here. Use a challenging weight and go deep into the hole on each rep. Leg presses and calf raises will further trash your lower body. Finish with hanging leg raises, twisting crunches, and other ab exercises for a complete core workout.
Make sure to progress the weights, reps and sets each week to continually challenge your muscles. Listen to your body and take a deload week if you feel excessively fatigued or sore. Eat plenty of protein to fuel muscle growth. Stick with this plan and you’ll build an impressive physique!
Program:
Here is a program with the sets, reps, and exercises laid out for each day:
Day 1 – Push
Exercise|Sets|Reps
Barbell Bench Press|5|5
Overhead Press|3|10
Incline Dumbbell Press|3|10
Tricep Pushdowns|3|12
Dips|3|10
Plank|3|45 sec
Day 2 – Pull
Exercise|Sets|Reps
Deadlifts|3|5
Bent Over Rows|3|8
Lat Pulldowns|3|10
Face Pulls|3|12
Bicep Curls|3|10
Hammer Curls|2|12
Day 3 – Legs/Abs
Exercise|Sets|Reps
Squats|4|6
Leg Press|3|10
Leg Curls|3|12
Leg Extensions|2|15
Calf Raises|3|15
Hanging Leg Raises|3|15
Cable Crunches|2|15
Make sure to track your weights and progressively increase them as you get stronger.
Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Symku Blog is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.
Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.
Pingback: A Natural High: Understanding Endorphins and Their Role in Health and Wellbeing - Symku's Blog