12 Week Strength Training Exercise Plan for Beginner’s

Welcome and congratulations on taking the initiative to build a healthy body and to have a healthy lifestyle. Today I will be sharing 12 week exercise plan to strength training for beginners. Strength training will incorporate weight lifting as well as cardiovascular activities. It is best to use this program if you have exercised before but would like to learn bodybuilding exercises.

Read Before You Start

The strength training exercise plan is broken down into three phases:

Phase 1: Week 1 – 4

Phase 2: Week 5 – 8

Phase 3: Week 9 – 12

The exercise regime in each phase will be the same for 4 weeks.

Important note: Each week, try and lift a heavier weight than the week before for each exercise.

12 Week Strength Exercise Plan

Take this plan with you to the gym.

Week 1 – Week 4:

Choose 3 days of the week and perform 1 workout per day.

Repeat the below workout for 4 weeks

Workout 1

Warm-Up: 5 Minute Walk / Cardio
3 Sets x 8 Reps: Front Squats (Dumbbell or Bar)
3 Sets x 8 Reps: Bulgarian Squats with Dumbbell
3 Sets x 8 Reps: Squats with Dumbbells (holding on side)
15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 2

Warm-Up: 5 Minute Walk / Cardio
3 Sets x 8 Reps: Flat Bench Press
3 Sets x 8 Reps: Incline Bench Press
3 Sets x 8 Reps: Pull-ups (Negatives or Assisted)
15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 3

Workout 3Warm-Up: 5 Minute Walk / Cardio
3 Sets x 8 Reps: Deadlift
3 Sets x 8 Reps: Chin-ups (Negatives or Assisted)
3 Sets x 8 Reps: Standing military press
15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Week 5 – Week 8

Choose 3 days of the week and perform 1 workout per day.

Repeat the below workout for 4 weeks

Workout 1

Warm-Up: 5 Minute Walk / Cardio
3 Sets x 8 Rep: Back Squats (Dumbbell or Bar)
3 Sets x 8 Rep: Front Squats (Dumbbell or Bar)
3 Sets x 8 Rep: Bulgarian Squats with Dumbbell
3 Sets x 8 Rep: Squats with Dumbbells (holding on side)
3 Sets x 8 Rep: Kettle Bell Swings 3 Sets x 8 Reps
15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 2

Warm-Up: 5 Minute Walk / Cardio
3 Sets x 8 Rep: Flat Bench Press
3 Sets x 8 Rep: Incline Bench Press
3 Sets x 8 Rep: Pull-ups (Negatives or Assisted)
3 Sets x 8 Rep: Dips using bodyweight
3 Sets x 8 Rep: Push-Ups 3 Sets x 5 Reps
15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 3

Warm-Up: 5 Minute Walk / Cardio
3 Sets x 8 Rep: Deadlift
3 Sets x 8 Rep: Chin-ups (Negatives or Assisted)
3 Sets x 8 Rep: Standing dumbbell overhead military press
3 Sets x 8 Rep: Bent over barbell rows
3 Sets x 8 Rep: Dumbbell flyes
15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Week 9 – Week 12

Choose 3 days of the week and perform 1 workout per day.

Repeat the below workout for 4 weeks

Workout 1

Warm-Up: 3 Sets x 30 reps: Star Jumps
3 Sets x 8 Rep: Squats
3 Sets x 8 Rep: Walking Weighted Lunges
3 Sets x 8 Rep: Front Squat
3 Sets x 8 Rep: Side Lunge
3 Sets x 8 Seconds: Leg Press
3 Sets x 8 Reps: Calf Raise
3 Sets x 8 Reps: Kettle Bell Swings
10 Minutes of Stretching

Workout 2

Warm-Up: 3 Sets x 30 reps: Star Jumps
3 Sets x 8 Rep: Pull-Ups (Negatives or Assisted)
3 Sets x 8 Rep: Incline Bench Press
3 Sets x 8 Rep: Flat Bench Press
3 Sets x 8 Rep: Bicep Curls
3 Sets x 8 Rep: Lateral Raise
3 Sets x 8 Rep: Front Barbell Raise
3 Sets x 8 Rep: Weighted Dips
10 Minutes of Stretching

Workout 3

Warm-Up: 3 Sets x 30 reps: Star Jumps
3 Sets x 8 Rep:Chin-ups (Negatives or Assisted)
3 Sets x 8 Rep: Deadlift
3 Sets x 8 Rep: One Arm Dumbbell Row
3 Sets x 5 Reps: Seated Back Row (Machine / Cables)
3 Sets x 5 Reps: Tricep Extensions
3 Sets x 5 Reps: Shoulder Press
3 Sets x 5 Reps: Mountain Climbers
10 Minutes of Stretching

CONGRATULATIONS! You have now completed the beginner’s guide to strength training. Well done!

Definitions

What is a “rep”?

Rep is short for “repetition” and this is how many times you will repeat the exercise stated. For example, if the exercises states to do 10 reps, that means to do the specific exercise 10 times.

What is a “set”?

A set is a group of repetitions done back to back. For example if the exercise states to do 3 sets of 10 reps, that means that 1 set is equal to the stated amount of reps – which is 10.

Confused?

Another instruction you may see in the first week is: 3 Sets x 5 Reps

This means that 1 set is equal to 5 reps.

To complete this exercise, you will need to do 3 sets.

You must take a break in-between each set.

What is High Intensity Interval Training (HIIT)?

This method of training requires you to exert a high level of energy such as running really fast for 30 seconds, followed by 30 seconds of low to medium exercise such as walking. This mode of training is much quicker than traditional steady state cardio and burns a lot more calories, so if you can do HIIT, then I would encourage it!

What is Steady State Cardio?

This is doing a cardiovascular activity at one speed (usually low to medium intensity).

Examples of cardio activities are: walking, jogging, riding a bike, swimming or use an elliptical machine / cross trainer.

Steady state cardio is great if you are a beginner to working out.

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