12 Week Beginners Workout Routine
Recommend Supplements For This Workout:
1. Whey Protein (pre/post workout)
2. Creatine (daily/post workout)
3. Multi-Vitamin (every morning)
Description of Workout:
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 1 weeks before starting a split routine.
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 1-6:
| Body part | Exercise |
| Quads/Glutes | Legpress |
| Hamstrings | Lying Leg Curl |
| Upper Back | Seated Cable Row |
| Chest | Flat Bench Press |
| Shoulders | Dumbbell Press |
| Traps | Dumbbell Shrug |
| Triceps | Pushdown |
| Biceps | Barbell Curl |
| Lower Back | Back Extension |
| Calves | Standing Calf Raise |
| Forearms | Barbell Wrist Curl |
| Abdominals | Crunches |
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 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
| Exercises | Sets | Reps |
| Flat Dumbbell Press | 2 | 10-12 |
| Pec Deck Fly | 1 | 10-12 |
| One Arm Dumbbell Row | 2 | 10-12 |
| Seated Cable Row | 1 | 10-12 |
| Seated Dumbbell Press | 2 | 10-12 |
| Dumbbell Lateral Raise | 1 | 10-12 |
| Dumbbell Shrug | 2 | 10-12 |
| Pushdown | 2 | 10-12 |
| Barbell Curl | 2 | 10-12 |
| Barbell Wrist Curl | 2 | 10-12 |
Workout 2: Lower Body
| Exercises | Sets | Reps |
| Smith Machine Squats | 1 | 8-12 |
| Leg Extension | 1 | 10-12 |
| Lying Leg Curl | 1 | 10-12 |
| Back Extension | 1 | 20-30 |
| Standing Calf Raise | 1 | 12-15 |
| Crunches | 2 | 15-40 |
| Reverse Crunches | 2 | 15-30 |
This is an excellent article for newbie bodybuilders.
The only tip I will give you is to eat the best bodybuilding foods and always get plenty of rest in between sessions at the gym.
Rest is essential and so is food to fuel the muscles.
Kind regards