12 Week Beginners Training Routine

Author:

Doug Lawrenson

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 1-2:

Bodypart	Exercise	Sets	Reps
Quads/Glutes	Leg Press	1	15
Hamstrings	Lying Leg Curl	1	15
Upper Back	Seated Cable Row	1	15
Chest	Flat Bench Press	1	15
Shoulders	Dumbbell press	1	15
Traps	Dumbbell shrug	1	15
Triceps	Pushdown	1	15
Biceps	Barbell curl	1	15
Lower Back	Back extension	1	15
Calves	Standing calf raise	1	15
Forearms	Barbell wrist curl	1	15
Abdominals	Crunches	1	15

WEEKS 4-6:

Bodypart	Exercise	Sets	Reps
Quads/Glutes	Leg Press	2	12
Hamstrings	Lying Leg Curl	2	12
Upper Back	Seated Cable Row	2	12
Chest	Flat Bench Press	2	12
Shoulders	Dumbbell press	2	12
Traps	Dumbbell shrug	2	12
Triceps	Pushdown	2	12
Biceps	Barbell curl	2	12
Lower Back	Back extension	2	12
Calves	Standing calf raise	2	12
Forearms	Barbell wrist curl	2	12
Abdominals	Crunches	2	12

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

Bodypart	Exercise	Sets	Reps
Chest	Flat Dumbbell Press Pec Dec Fly	2 1	10-12 10-12
Upper Back	1 arm dumbbell row Seated Cable Row	2 1	10-12 10-12
Shoulders	Seated dumbbell press Dumbbell lateral raise	2 1	10-12 10-12
Traps	Dumbbell shrug	2	10-15
Triceps	Pushdown	2	10-12
Biceps	Barbell curl	2	10-12
Forearms	Barbell wrist curl	2	10-12

Workout 2: Lower Body

Bodypart	Exercise	Sets	Reps
Quads/Glutes	Smith machine squats	1	8-12
Quads	Leg extension	1	10-12
Hamstrings	Lying leg curl	1	10-12
Lower Back	Back extension	1	20-30
Calves	Standing calf raise	1	12-15
Abdominals	Crunches Reverse crunch	2 2	15-40 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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by ira (not verified) - 01/24/2010 - 10:32am

hello...
im the beginner...i as just joint the gym 4 about 2 weeks...but i refused to appoint a trainer bcoz im a student n i cnnot afford to pay them...so i dont know the workout schedule that can help me to lose weight...so i hope u can help me with the explainations,schedule,n the aid...what equipment should i use in the gym...thanx alot =)

by steve - 01/24/2010 - 12:30pm

Ira...head over to the forum. We'd be glad to help.

http://www.muscleandstrength.com/forum/

by Pam (not verified) - 05/07/2010 - 7:13am

Where can I find a description of the exercises. Also, am I correct that two non consecutive days per week means just twice in a 7 day period?

by steve - 05/07/2010 - 7:32am

The M&S exercise section contains descriptions and videos for every exercise:

http://www.muscleandstrength.com/exercises/main.html

by fat_and_ugly (not verified) - 07/01/2010 - 12:26pm

Hi!
1st question: For 1st and 2nd Weeks, - "12 types of excercises daily"?
2nd Question: For 1st and 2nd Weeks, - "After 12 types of excercises 1 day rest"?

Confused.

Thanks.
Bye.

by steve - 07/02/2010 - 12:55pm

Yes, 12 exercises daily. I would have 2 days off in between workouts. Possibly workout on Monday and Thrusday.

by Dustin (not verified) - 10/14/2010 - 5:04am

I do not work out at the Gym however, I'm a soldier, and I do do pt daily from mon-friday. So, I'm in fairly good shape for endurance. My question is, do I need the two days rest or no since I'm already use to using my upper body on Tues and thursday. Though, Mondy, weds, and friday, all I do is run. So I'm not certain whether or not I should have that long period of rest.

by steve - 10/14/2010 - 2:03pm

Hi Dustin,

Because this is a fullbody approach, I would keep the rest periods as is.

by chilskater (not verified) - 02/10/2011 - 9:41am

im a beginner too..i straight away doing split exercise with a set of dumbbell 10KG each..my arm was quite weak..shud i follow ur training methid?can u post DB exercise?

by Gagan (not verified) - 02/11/2011 - 8:31am

M a studnt nd i got a severe injury of trapezius nd deltoideus muscle few days back nd i want to do some workout of legs fr some days till recovery.

by chase (not verified) - 02/28/2011 - 4:38am

Hi Doug...I'm 51 years young, up till about 4 years ago I lifted everyday. & did so for 5 years still in good shape...my question is I'm ready to get back in the gym & my fear of tearing muscles has me worried, I have a tear on my right bicept its 1 & 1/2 yrs old. Are there any supplements I can take to prevent this?

by timmaktu (not verified) - 03/27/2011 - 1:01am

what kind of intensity or poundage be used with this program in terms of 1RM and what should be the progression? train to positive failure or just moderate warm up kind pump?

by KS (not verified) - 04/06/2011 - 12:13pm

Hi Doug

I really liked this article. I have a question. Can I alternate between a full body routine such as this one and a 3-day split routine to achieve muscle gains and strength?

I was thinking of doing something like this: 1 week of active recovery then 4 weeks of full body then 4 weeks of 3-day split.

What do you think?

Regards
KS

by tom D (not verified) - 04/25/2011 - 7:57pm

Hi there, not guna lie i'm kinda fat! People keep telling me to go to the gym and bulk up and that muscle replaces fat. Is this true and how can i go about this i.e what to eat and routine to follow, cheers.

by David Sivo (not verified) - 07/28/2011 - 6:09pm

hi Mate:

Please can you send me a 12 week trainning programme that has to do with Forarms and Chest trainning... i really want to built it bigger but am just a begginer as well. Can you send me photos of how is the trainning done.

Please can you tell me which supliment i shoud take as well.

Thanks
David Sivo
Fiji

by christy (not verified) - 08/09/2011 - 4:50am

this is really great THANKS FOR THE HELP

by miguel (not verified) - 10/15/2011 - 7:22am

i am 17 i been goin to the gym for 2 years now but i havent had any major change in my body, i also been doin weights could you please tell me a routine to tone aswell as create more muscle for example monday:chest and abs, wednesday: back and arms, and friday: cardio and legs, or smething like that please?? thanks

by Taher (not verified) - 01/02/2012 - 1:02pm

hi i m 21 years old, height is 5'4" and weight is 102 lbs...
i want increase my weight and height as well without joining any gym...
as i m student by profession, i cant afford so much expense of the gym...
so would u please help me for the same...