12 week workout plan

12 Week Workout Plan For The Dedicated

12 Week Workout Plan For The Dedicated

Do you sometimes feel like you lack direction in the gym?  Ever feel like you’re not getting results with your workouts?  Or are you just bored of the same old routine?  If so, this free 12 week workout plan is for you.

With our laser focused approach, you will, without a doubt, benefit from noticeable changes in both your physique and physical strength by the end of the 12 weeks.

If you’re in a hurry, your free plan is at the bottom of this page.

But before you go, you might want to understand the basic fundamentals that bring a plan like this together.  If so, see below…

12 week workout essentials

Muscle group rotation

It should be noted that muscle group rotation is by far the most superior approach to building a 12 week plan.  At the very least you need a combination of workouts that you can rotate across the week. 

Sufficient rest and recovery between workouts is just as important as the workout itself.  By adopting this approach you are able to go hard on a single muscle group and rest it out while you focus on something else the next day.  

Exercise order

The order in which you perform your exercises is another crucial factor to consider.  You should always start with the exercise that uses the most muscle groups and expends the most energy first.  From there, work your way down incrementally to isolation and assisted exercises.

Reps & Sets

The way to ensure continued results in weightlifting all boils down to how and when you perform each exercise.  The amount of reps and sets you perform is no exception to this.  

With time and experience, you can get to know some of the most common as well as the more complex approaches to rep/set ranges.

How this 12 week workout is broken down

Here you have 5 workouts spread across 5 days with 2 days off in the week.  Your workouts are:

  • Legs
  • Boobs (chest) and Biceps 
  • Back, Shoulders and Triceps 
  • Bum and Thighs
  • And lastly; Fat Blasting Cardio for good measure

Your 12 week workout plan summed up

I am sure you now appreciate that that there is a lot to consider when putting a 12 week workout plan together.  With only 12 weeks to prove it’s worth, this plan has been built to ensure the best and most efficient results. – So please follow it as written!

Download your 12 week laser focused workout pack here >>>

If you’re looking for something different, check out our full list of workout plans.

Keen to learn more about other training splits?  Don’t miss this ultimate guide from Bodybuilding.com. 


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