Knowing what training to do and when to do it is crucial to grow your body into the shape you want. If you don’t do enough training then results will be slim to none but on the other hand, if you train too hard then you can stunt your muscles from growing as large as they could be.
What we have below is a 12 week program that will firstly build the body up, then it will grow the muscles and finally remove the fat to show off those brand new ripped muscles. If training from home then it’s important to get a safe setup in your home gym area. When lifting heavy weights, almost make sure someone else is around. You can also buy mats that lock together to go underneath your exercise equipment to stop them from moving when you are using them.
Now you have your gym sorted, let’s get going:
Weeks 1-4 – Building Your Strength
In the first weeks, we need to concentrate on getting stronger. So we’ll be using all over workouts to train each muscle group to make it stronger. Here is the workout routine for each day of the week:
Monday – Today we are concentrating on the chest, back and arms. We’ll be doing 2-3 sets of exercises that are each 6-8 reps in size. We’ll be doing bench presses, lat pulldowns, barbell rows, incline curls, tricep dips, hammer curls and tricep pressdowns.
Tuesday – Today it’s the legs and abs. Same amount of sets and reps, only this time we’ll do barbell squats, leg presses, standing calf raises, seated calf raises, reverse ab curls and weighted crunches.
Wednesday – You’ve worked hard for 2 days, so take today off!
Thursday – Today we’ll be working on the back, chest and shoulders. Same amount of sets and reps and we’ll be doing underhand chin-ups, bench presses, dumbbell rows, overhead dumbbell presses, lateral raises, rear lateral raises and dumbbell shrugs.
Friday – Today it’s the back, legs and abs. Same reps and sets and we’ll be doing deadlifts, leg curls, standing calf raises, seated calf raises, hanging leg raises and side bridges.
Saturday & Sunday – Take the weekend off, you deserve it!
Continue this routine for each of the first 4 weeks.
Weeks 5-8 – Time for Some Muscles
During these 4 weeks we are going to add some muscle to the body. We’ll be using various methods to target each muscle group in a different way.
All exercises will be 2-3 sets of 6-8 reps unless otherwise stated.
Monday – On this day we are targeting the chest, back, shoulders and abs. We’ll be doing bench presses (3-4 sets), close grip lat pulldowns (1-2 sets of 12 reps), incline dumbbell presses, seated cable rows, overhead dumbbell presses, lateral raises and crunches.
Tuesday – Today it’s the legs and abs. We’ll do a combination of barbell squats (3-4 sets), leg presses, lying leg curls (1-2 sets), standing calf raises, seated calf raises, reverse ab curls and weighted crunches.
Wednesday – Take the day to rest your muscles.
Thursday – Today it’s the back, chest and arms. We’ll be doing close grip lat pulldowns, machine chest presses, dumbbell rows, dumbbell flyes, incline dumbbell curls, dumbbell hammer curls, tricep dips and tricep pressdowns.
Friday – Today it’s back, legs and abs. We’ll be doing deadlifts, leg presses, lying leg curls, standing calf raises, seated calf raises, hanging leg raises and side bridges.
Saturday & Sunday – Take the weekend and relax.
Weeks 9-12 – Cut the Fat to Show off the Muscle
So we’ve now reached the final last four weeks, it’s time to show off our new muscles! We’ll be using exercises to cut some fat to reveal the new sculpted you.
Monday – Today it’s a combination of training the back, legs, chest, shoulders and abs. We’ll be doing barbell deadlifts, chin-ups, lying leg curls, dumbbell rows, incline dumbbell presses, rear lateral raises, reverse ab curls and weighted crunches.
Tuesday & Wednesday – On these days we are introducing cardio work to cut some of that fat. Just do 30 minutes of cardio such as running, walking, swimming, cycling or whatever gets you out of breath for 30 minutes!
Thursday – Today its back to training and we’ll be focusing on the legs, chest, shoulders, arms and abs. We’ll do barbell squats, bench presses, overhead dumbbell presses, incline curls, leg presses, tricep dips, hanging leg raises and side bridges.
Friday – Back to 30 minutes of cardio today.
Saturday & Sunday – Take the weekend off.
Continue this for the last four weeks until you reach the 12th week from when you began.
The results you see should be considerable. You will be much stronger, much fitter and much more sculpted. All that is lacking is you actually following this plan and building yourself that body you are secretly dreaming of!