Building the Perfect Sculpted Body in Just 12 Weeks

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

Girl lifting a dumbbell

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

Muscle man

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

Woman dieting

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!

3 Ways to Help with Back Pain

There’s no doubt about it that back pain is one of the worst types of pains you can have. This is mainly because almost everything you do involves movement of the spine, so if you happen to have pain in your back then you are going to feel it constantly.

Fortunately there are some things you can do to help with the pain, or at least to help it subside a little. Obviously before trying to prevent the pain, you should consult with your doctor as to why you are having the pain in the first place. It might be that you need a procedure or it might be something not as severe. Always speak with them first though.

1. Lose Some Belly Fat

This won’t apply to everyone but if you are carrying around a few spare pounds of fat around your waist, then it’s not going to help your back. It is just adding constant pressure when you move, so if you can lose some of it then it will help to alleviate the pain a small amount. We’re not saying you need to have an operation and get a tummy tuck (click here) but you can do some basic exercises that won’t make the pain worse but will burn some extra calories.


2. Be Mindful of What You Are Doing

This might sound self explanatory but the fact is we sometimes don’t realise just how much stress we put on our backs on a daily basis. But if you are constantly thinking to yourself ‘is this going to put stress on my back’ with everything you do then you’ll find yourself doing less of those things and that will help to reduce the pain.

3. Try Herbal Solutions

Pain relief doesn’t have to be prescribed by the doctor. There are many herbal solutions these days which are proven to help reduce stress and pain. Just do a quick search online and you’ll quickly find lots of these you can try. These very rarely need approving by your doctor as they are usually 100% herbal and organic, so won’t affect anything you might already be taking.

Those are just a few things you can do to help reduce the pain in your back. Try them and we hope they help!

Shiatsu and Massage Chairs

One way that people relax at home is by using massage chairs or electric massage cushions. The chairs are obviously a lot more expensive but also do a better job of massaging. The cushions are quite cheap and do an OK job. Let’s take a look at some products on the market and how effective they are.

Electric Full Body Shiatsu Massage Chair Recliner w/Heat Stretched Foot Rest 06C

This product costs just over $1000 but delivers excellent results. It is a very comfortable chair that has power rollers so you can have a full shiatsu massage without leaving the comfort of your own home. Because it uses percussion and compression, it improves posture and flexibility in the legs and lower body. For fast results from aching, just turn on the chopping function and be pummeled into feeling good again. Everything is automatic about this chair and it fully reclines so can be used without the massage features if you wish.

shiatsu massage


On the other end of the scale is this massage cushion which costs just over $50. It can be placed on an existing chair and plugged into a nearby socket. You can then use its massaging features and have a massage whilst working or simply watching TV. The product doesn’t deliver shiatsu benefits as it has no rollers but still it’s a good product for the low price.

Gaiam Balance Ball Chairs

If you just want to improve your posture then take a look at this product. It is basically a balance ball which is sat on a special desk chair. It can be used at work or when sat in front of your computer. As you balance, you strengthen your core section and it improves your posture automatically. You don’t get massaging benefits but it can help to reduce aches and pains. The best ball chair for the office is a Gaiam model as they are the most popular.

We hope this article gives you some useful tips on ways to relax at home. The products all vary in price and have different benefits, so just choose what suits you best.

What is Reflexology?

Reflexology is a natural healing process that was developed thousands of years ago. It target certain points of the body such as the feet, ears and hands. Unlike acupuncture, there are no needles involved in reflexology which is why many people prefer it.

The whole purpose of having reflexology is to relieve pain to certain areas of the body. By targeting these certain points, it helps to relieve pain or other ailments. It is not a medical treatment nor is it foot massage. It is completely different to both of these and shouldn’t be confused.

You probably have a reflexologist in your local area, so just do a search in Google for your nearest one who will be able to tell you more about the process and what it involves.