Free 12 week weight training program

Imagine that! However, you can do things like forced negatives, which emphasize eccentric loading, to create more damage too. In the long term this is the process that actually builds muscle mass. The 12 Week Free Bodybuilding Program utilizes all three techniques, in the correct proportion, to send a strong muscle building signal to your body. No matter how strong this signal is.

You need to support your daily requirements, and provide surplus of protein so your body can physically make new cells. It can be complicated to gain muscle mass without gaining a ton of unwanted fat. You need to prioritize protein, and carbohydrate, while eating as much fat as you need to hit your caloric goals.

Give the article a read, and download the spreadsheet. Remember, this is only a starting point for your nutrition. I will do follow up articles which will be linked at the bottom for the second and third parts, once I finish them. Each block is written with five sessions. I expect most athletes will be able to do these five sessions in a week. Each daily session is one vertical column. Most athletes will choose to do it from top to bottom, but you can pick and choose which moves you want to do in which order.

The accessory work is in blue, and the daily accessory is in dark gray. Note that none of these blocks are super sets. I will specify when I want you to do a superset or drop set.

I generally expect you to keep your rest intervals around 2 minutes. You can see my 20 WOD addendum to this bodybuilding program here. This week is your introduction to this style of training. The programming becomes very hard towards the end so you should expect that it will only increase in difficulty from here. This program is designed so that you can do it in any commercial gym, and most well equipped home gyms.

You might have to sub a few movements, if you lack cable machines, but you can still build a lot of muscle mass either way. In this program I most often specify the intensity of effort using the acronym RIR.

This stands for reps in reserve. If you see a set of 10 that says 2 RIR, that means you could do 12 reps if you truly had to. None of these sets are max effort. Most of last weeks sets were 2RIR.

This week many of them are 1RIR. This is a key part of the program. It allows your body to recover from each session with enough reserves to attack the next session.

In this program, most body parts are trained twice per week, for large muscle groups. Smaller muscle groups, that recovery quickly, are hit 3 or more times per week. If you like this program, but want something with more conditioning check out my functional bodybuilding program!

This week is where I put the hammer down. Remember, if you have a set of 8 at 1RIR, then you should be lifting heavier for a set of 6. On each of these movements, you need to focus on the muscles that are contracting.

I expect you to use good, safe form, and put max effort into each rep. Most compound movements should be done focusing a bit more on the weight being moved, where as the accessory work is more technique focused. This week is a deload week. This week is very important to your overall success. Written by Prince Brathwaite. Related Articles. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions.

Muscle and Fitness Hers Promotions. Follow us Facebook Twitter Youtube Pinterest. More Fitness. My training is usually based around these programs with minor changes from time to time to prevent myself from getting bored. Saturday: Relax, you've just completed the week program. Take a week off and repeat or try another program. A week program will provide greater results for those new to training than those with more experience.

Beginners can expect to pack on at least 10 pounds of muscle due to the overcompensation to the new stress from lifting and the need for new muscle to perform. This is enough time to notice an obvious change in your body, how much will depend on your diet, rest, supplementation and experience. This program is designed to add size to your frame.

You can expect to gain a lean 5 or more pounds while staying lean. You can also expect looking fuller and more defined in the mirror. Co-workers will notice a difference at the next work function. You new-found size and musculature will have been well worth the past 3 months of training. This is not an amateur program. You can expect to add at least 20 pounds to all of your lifts over 12 weeks. During this time you can expect to injure yourself with the wrong equipment or if you do not know how to do the exercises properly.

The first two weeks provide ample time to learn the exercise form. After that, expect at least your upper back to grow by leaps and bounds.

It will be a grueling 12 weeks but the results are well worth it. Using a week program you can achieve practical goals such as adding size and strength and forming a base for future training. Be realistic with your goal setting. You will not put on 50 pounds, but you could add 5-to or more with little struggle. Your diet, rest and supplementation will determine how much and how fast you make gains.

Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. View all articles by this author. What is the best week workout program? Be specific. Workout A. Barbell Deadlift.

What comes with BodyFit? Instructional Videos Don't risk doing a workout improperly! How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

Step-by-Step Instructions Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. Workout B.

Barbell Squat. Rest seconds between exercises and seconds between supersets. Barbell front squat. Barbell front squat or Deadlift. Push A. Pull A. Push B. Pull B. Barbell Bench Press - Medium Grip. Monday: Legs. Tuesday: Chest. Incline dumbbell bench press. Wednesday: Back. Thursday: Shoulders. Incline dumbbell reverse fly. Friday: Arms. EZ-Bar Skullcrusher. Chest Day. Back Day. Biceps Workout.

Barbell Curl. Triceps Workout. Shoulders Workout. Side Lateral Raise. Leg Day. Sunday: Core, Calves, Cardio. Treadmill running Warm-up. Monday: Chest, Back, Shoulders. Wednesday: Biceps, Triceps, Forearms. Friday: Quadriceps, Hamstrings, Trapezius. Sunday: Cardio. Treadmill jogging. Monday: Upper Body. Military press. Wednesday: Lower Body. Friday: Upper Body.

Sunday: Lower Body. Tuesday: Upper Body. Thursday: Lower Body. Monday: Moderate-Heavy Upper Body. Tuesday: Light Lower Body. Overhead squat. Thursday: Light Upper Body. Power snatch-. Friday: Moderate-Heavy Lower Body. Monday: Heavy Upper Body. Wednesday: Heavy Lower Body.