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12 Week Beginners Training Routine
Article written by: 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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