This 12 week specific training program is perfect for any healthy person who is looking to transform their body through a good weight lifting program.
Weekly Workout Schedule
Duration: 12 Weeks
To increase the total number of calories burned each day, we’ve also added some recommended cardio sessions that you can do either in the morning or after that day’s workout. However, if you are limited on time, they are not required to see progress with this workout.
Rest periods for this program should be kept to 30-90 seconds in between sets and exercises.
Monday – Legs & Glutes
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Squat | 3-4 | 6-12 | Quads |
 | Dumbbell Lunge (LEFT and Right) | 2-3 | 12-15 | Quads |
 | Dumbbell Step Up (use dumbbells) | 2-3 | 12-15 | Quads |
 | Barbell Hip Thrust | 3 | 6-12 | Glutes |
 | Glute Cable Kickback | 2-3 | 12-15 | Glutes |
Cardio – 15 min of HIIT on Stationary Bike
Tuesday – Back & Arms
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Pull Downs | 3-4 | 6-12 | Lats |
 | One Arm Dumbbell Row (LEFT and RIGHT) | 2-3 | 12-15 | Upper Back |
 | Seated Cable Row | 2-3 | 12-15 | Upper Back |
 | Dumbbell Curl | 3 | 12 | Biceps |
 | Tricep Overhead Extension | 3 | 12 | Triceps |
 | Cable Curl | 3 | 15 | Biceps |
 | Cable Pressdown | 3 | 15 | Triceps |
Cardio – 30 mins of moderate intensity on Stairmill
Wednesday – Legs & Glutes
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Goblet Squat | 3-4 | 6-12 | Quads |
 | Romanian Deadlift | 2-3 | 12-15 | Hamstrings |
 | Dumbbell Stiff Leg Deadlift | 2-3 | 12-15 | Hamstrings |
 | Sumo Squats (Glute Focus) | 3 | 6-12 | Glutes |
| Glute Kick Back | 3 | 15 | Glutes |
Cardio – 30 min low intensity on treadmill at a 10-15% incline
Thursday – Chest & Shoulders
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Dumbbell Bench Press | 3-4 | 6-12 | Chest |
 | Incline Dumbbell Press | 2-3 | 12-15 | Chest |
 | Machine Chest Fly | 2-3 | 12-15 | Chest |
 | Dumbbell Shoulder Press | 3 | 8-12 | Shoulders |
 | Lateral Raise | 2-3 | 12-15 | Shoulders |
Cardio – 15 min of HIIT on Elliptical
Friday – Legs & Arms
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Deadlifts | 3-4 | 6-12 | Hamstrings |
 | Good Mornings | 2-3 | 12-15 | Glutes |
 | Leg Extensions | 2-3 | 12-15 | Quads |
 | Incline Dumbbell Curl | 3 | 12 | Biceps |
 | Incline Skullcrusher | 3 | 12 | Triceps |
Cardio – 30 min of moderate intensity on a Stairmill
Weekends
Light activity – recovery walks and optional ab workout
Ab Workout (Optional)
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Plank | 3 | 20 sec holds | Abs |
 | Lying Floor Leg Raise | 3 | 10 | Abs |
 | Crunches | 3 | 20 | Abs |
 | Side Crunches | 2 | 15 each side | Obliques |
