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12 Week Beginners Training Routine

12 Week Beginners Training Routine

Workout Summary

  •  
    Build Muscle
  •  
    Full Body
  •  
    Beginner
  •  
    2
  •  Barbell, Bodyweight, Cables, Dumbbells, Machines
  •  Male & Female
  •  

Workout Description

Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your muscles prepared for more serious training. It's essential that you complete a full body routine (like the one in this article) for 12 weeks before starting a split routine.
If you're new to the gym and working out, head over to our forum and get some advice to make sure you're on the right path and don't waste your gym time!

Weeks 1-6: Total Body Circuit Workout

  • Complete the following on two non-consecutive days per week.
  • During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all sets)

WEEKS 1-3:

Weeks 1-3
Weeks 1-3
BodypartExerciseSetsReps
Quads/GlutesLeg Press115
HamstringsLying Leg Curl115
Upper BackSeated Cable Row115
ChestFlat Bench Press115
ShouldersDumbbell Press115
TrapsDumbbell shrug115
TricepsPushdown115
BicepsBarbell curl115
Lower BackBack extension115
CalvesStanding calf raise115
ForearmsBarbell wrist curl115
AbdominalsCrunches115

WEEKS 4-6:

Weeks 4-6
Weeks 4-6
BodypartExerciseSetsReps
Quads/GlutesLeg Press212
HamstringsLying Leg Curl212
Upper BackSeated Cable Row212
ChestFlat Bench Press212
ShouldersDumbbell press212
TrapsDumbbell shrug212
TricepsPushdown212
BicepsBarbell curl212
Lower BackBack extension212
CalvesStanding calf raise212
ForearmsBarbell wrist curl212
AbdominalsCrunches212

Weeks 7 – 12: Split Workout with Increased Intensity.

  • Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
  • Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
  • Do sets and reps as indicated.
  • Rest 60-90 seconds between the sets.
  • Choose exercise alternates on occasion to work the muscles a little differently

Workout 1: Upper Body

Workout 1: Upper Body
Workout 1: Upper Body
BodypartExerciseSetsReps
ChestFlat Dumbbell Press Pec Dec Fly2 110-12 10-12
Upper Back1 arm dumbbell rowSeated Cable Row2 110-12 10-12
ShouldersSeated dumbbell pressDumbbell lateral raise2 110-12 10-12
TrapsDumbbell shrug210-15
TricepsPushdown210-12
BicepsBarbell curl210-12
ForearmsBarbell wrist curl210-12

Workout 2: Lower Body

Workout 2: Lower Body
Workout 2: Lower Body
BodypartExerciseSetsReps
Quads/GlutesSmith machine squats18-12
QuadsLeg extension110-12
HamstringsLying leg curl110-12
Lower BackBack extension120-30
CalvesStanding calf raise112-15
AbdominalsCrunches Reverse crunch2 215-40 15-30
If you need any help with the workout on this page head over to our muscle building forum. Our experienced members will make sure you're on the right track!

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