12 Week Workout Program
I get a lot of e-mail from people asking me all sorts of exercise related questions such as:
- How many days per week should I workout?
- How many exercises should I do for each body part?
- How many sets and reps should I do?
- Should I lift heavy weights / low reps or light weights / high reps?
- How often should I train each body part?
- Can you make me a free workout program?
- Etc. Etc. Etc...
In this article I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out. There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers. "Everything works, but nothing works forever." That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine. Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long. Adding muscle is a very unnatural thing to your body. You must constantly throw "curve balls" at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down. In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program. This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. But if this doesn't fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off. By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.
The Workout Routine
Click on the exercise name for a picture of the exercise (all pictures open in a new window).
Weeks 1, 2, and 3 do the following workout routine. Monday: (five minutes of light cardio to warm up) Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Standing calf raise:
- 5 sets of 10 reps Leg raises:
- 5 sets of 10 reps Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up) Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Seated dumbbell shoulder press:
- 5 sets of 8 reps Bicep cable curls: (from low pulley)
- 5 sets of 10 reps Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up) Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps Leg curls:
- 4 sets of 15 reps Wide grip pull downs:
- 4 sets of 15 reps Hyper extensions:
- 4 sets of 10 reps Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up) Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps Dumbbell side lateral raises:
- 4 sets of 10 reps Bicep dumbbell curls:
- 4 sets of 12 reps Tricep push downs: (with rope attachment)
- 4 sets of 12 reps Barbell upright rows:
- 3 sets of 15 reps Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 4, 5, and 6 do the following workout routine. Monday: (five minutes of light cardio to warm up) Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps Barbell shoulder shrugs:
- 5 sets of 10 reps Leg extensions:
- 5 sets of 10 reps Leg curls:
- 5 sets of 10 reps Seated calf raise:
- 5 sets of 10 reps Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up) Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps Preacher barbell curls:
- 5 sets of 10 reps Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps Cable upright rows: (from the low pulley)
- 3 sets of 15 reps
Thursday: (five minutes of light cardio to warm up) Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps Stiff leg dead lifts::
- 4 sets of 15 reps Seated cable rows:
- 4 sets of 15 reps Leg raises:
- 4 sets of 12 reps Crunches::
- 4 sets of 25+ reps
Friday: (five minutes of light cardio to warm up) Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps Dumbbell front lateral raises:
- 4 sets of 10 reps Bicep barbell curls:
- 4 sets of 12 reps Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps Close grip pull downs:
- 4 sets of 15 reps Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 7, 8, and 9 do the following workout routine. Monday: (five minutes of light cardio to warm up) Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Chin ups:
- 4 sets of as many reps as you can do Pull down ab crunches:
- 5 sets of 10 reps Leg raises:
- 5 sets of 10 reps
Tuesday: (five minutes of light cardio to warm up) Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Bent over dumbbell lateral raises:
- 4 sets of 10 reps Dumbbell side lateral raises:
- 4 sets of 10 reps Dumbbell front lateral raises:
- 4 sets of 10 reps Bicep cable curls: (from low pulley)
- 5 sets of 10 reps Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up) Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps Leg press:
- 4 sets of 15 reps Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps Hyper extensions:
- 4 sets of 10 reps Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up) Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps EZ bar bicep curls:
- 4 sets of 12 reps One arm over head dumbbell extensions:
- 4 sets of 12 reps One arm dumbbell rows:
- 3 sets of 15 reps Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 10, 11, and 12 do the following workout routine. Monday: (five minutes of light cardio to warm up) Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Wide grip pull downs:
- 4 sets of 10 reps Incline sit ups:
- 5 sets of 15 reps Leg raises:
- 5 sets of 15 reps
Tuesday: (five minutes of light cardio to warm up) Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure) Chin ups:
- 4 sets of as many reps as you can do Side lateral raises:
- 4 sets of 10 reps Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps Bicep dumbbell preacher curls:
- 5 sets of 10 reps Tricep push downs: (using rope attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up) Squats:
- 4 sets of 15 reps Leg curls:
- 4 sets of 15 reps Leg extensions:
- 4 sets of 15 reps Seated cable rows:
- 4 sets of 10 reps Standing calf raise:
- 4 sets of 10 reps Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up) Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do Seated dumbbell shoulder press:
- 4 sets of 10 reps Standing one arm dumbbell curls:
- 4 sets of 12 reps (Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.) One arm over head dumbbell extensions:
- 4 sets of 12 reps Close grip pull downs:
- 4 sets of 15 reps Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.
Download the 12 week workout in Excel spread sheet format.
Hey Lee,
Thanks for the valuable information about training after the 12 week program. You wanted some feedback about
the 12 week program and I attest it is one of the best programs I have done. I have been lifting for almost 2 years now. This
program gave me good results with an increase of my bench by 20 lbs. squat 35 lbs dead lift 35 1bs. These gains were seen
over the 12 week program. the only problem I had was I hurt my shoulder but this has been a problem before I started your
program. I didnt measure my % body fat but I feel it has decreased. I know this is subjective but I believe with all the
abdominal work in the 12 week program this really helped my core strength. I thank you Lee for your time and dedication. I train at
the University of Virginia so if your ever in Charlotesville,Va. and want to work out let me know.
Take Care Kent
Question
In the 12 week workout program it seems that you change exercises every three weeks and my question is in regards the larger muscle groups. For example, in the chest section for the first three weeks you train the upper chest, and then the next 3 weeks the lower and the 3 weeks after that the whole. I was wondering if after you gain strength on, lets say incline bench press, you only train it for those three weeks and then you don't train it for 6 weeks. Once you train the upper chest won't you be lifting considerably less weight because of the 6 week break? and the same for flat bench press, won't your 1 rep max go down by a considerable amount? Answer
You will not lose strength by changing exercises every few weeks. In fact this will help you to make consistent strength gains. Even though you may be doing different exercises and working the muscles from different angles and you will still build up strength in these muscle groups. If you stick with a particular exercise or workout routine for more then 6 weeks your strength gains will stop and in many cases you will actually lose strength. You may have experienced this personally, I know I have. For example, you may start a great workout routine and for the first few weeks you make good progress and you are able to increase the weights that you are lifting and you feel really good about the routine. But then after several weeks you find that you are no longer making progress and eventually you are struggling to lift the weights that you previously lifted with no problems. The key to avoiding this pitfall is to change your major muscle group exercises every few weeks. This way you can still work the muscles hard and make consistent progress. And because you are working the muscles and joints at different angles you can avoid injuries that are caused by doing repetitive movements. As for your question about the bench press. Let's say for example that someone can incline bench 150 lbs., flat bench 200 lbs., and decline bench 250 lbs. If this person worked hard on the incline bench for a while and increased their incline bench to 165 lbs. Because of the strength gain in their chest, shoulders, and triceps they will also be stronger in the flat bench and decline bench. To give a real life example of this, I have a friend who is a powerlifter. This guy has benched 440 lbs. in competition at a bodyweight of 165 lbs. He hardly ever does any over head presses (i.e. shoulder press). But one day at the gym for variety he did 5 sets of 8 reps with 250 lbs. in the shoulder press with no problem. The reason that he is so strong in this exercise even though he doesn't do it regularly is because his muscles are strong from the other exercises that he does. When you get strong in a certain exercise that strength carries over into other exercises.
Question
I really like your write-up on the 12-week workout, however you don't include any information on recommended time between sets. Also, Besides the execises with 5 reps and 5 sets where you state to train heavy, but not to failure, you don't list whether the other excercises should go to failure or not. Most of those at 4 x 10 or 5 x 10, you would NEED to go to failure or else start with rather light weight in order to reach the rep goals. Can you shed light on these for me?? Thanks, Todd Answer
Rest about 2-3 minutes between sets for big exercises such as squats, dead lifts, bench press, leg press, etc. 1-2 minutes between sets for the other exercises. I suggest that you use weights that make you work hard to achieve the desired number of sets and reps. But not so heavy that you have to use sloppy form or get assistance from a spotter. You should be able to do all of the sets and reps by yourself with good form. When it says 4 sets of 10 reps, the first set can be a lighter warm up set. Then use a heavier weight for the other 3 sets.
Question
I have a question for you in regards to your "12 Week Workout Program," I have been under the impression that in order to gain mass in a particular area of the body, say chest, you must do at least three different lifts that target that area with multiple sets per lift. Example... if I was to work on my chest I would do 3 sets of 10 for each of the following... bench, incline dumbbell, and decline bench. Is that over training and would I likely see more results by doing fewer exercises with more sets? Answer
Like I mentioned in the article, "there is no right or wrong way to workout". You can do multiple exercises and sets for each muscle group and make progress. But in the routine you focus hard on certain exercises for 3 weeks. Then for the next 3 weeks you focus hard on some different exercises, etc. Everyone I know of who has used this type of routine has made good consistent gains in strength. With this routine you have to keep good records of the weights that you lift, sets, reps, etc. and you simply try to beat your previous best each workout. For example, lets say that your main chest exercise for the next 3 weeks is incline barbell bench. Then for the 3 weeks you focus on decline barbell bench. Then for the next 3 weeks you focus on flat dumbbell bench. Now if you were to go through this cycle again and go back to using incline barbell bench for your main chest exercise most likely you will be noticeably stronger in this exercise then you were before. You will find this with practically all of the main exercises that you do. The nice thing about this type of workout is that there is always a good chance that you will break a personal record of some sort. For example, if in the decline bench press you worked up to doing 5 reps with 200 lbs. in the first cycle. In the next cycle you may work up to doing 5 reps with 210-215 lbs. and this will help to keep your motivation and energy levels high. Plus it keeps the workouts interesting by not having to do the same exercises every time you work that bodypart.
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