12 Week Training Program

First 4 week training block

4 day upper lower split - muscle building/starter phase

DAY 1: UPPER BODY

Exercises: Sets: Reps: Rest: R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W

Barbell bench press 3 8 to 12 60-90 sec

Wide grip lat pulldown 3 8 to 12 60-90 sec
Incline dumbell fly 3 8 to 12 60-90 sec
Dumbell one arm row 3 12 to 15 60-90 sec
Machine/body weight dip 3 12 to 15 60 sec
Dumbell lateral raise 3 10 to 12 45 - 60 sec
Note:

DAY 2: LOWER BODY

Exercises: Sets: Reps: Rest: R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
(feet shoulder
Back squat width apart) 3 8 to 10 90 sec
Dumbell Lunges 3 10 per leg 60-90 sec
Leg extension 3 12 to 15 60 sec
lying/seated leg curl 3 10 to 12 90-120 sec
Standing calf raises 3 15 60 sec
Seated calf raises 3 25 90 sec
Note:
 12 Week Training Program
First 4 week training block
4 day upper lower split - muscle building/starter phase

DAY 3 - UPPER BODY

Exercises: Sets: Reps: Rest: R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W

Dumbell shoulder press 3 8 to 10 90 sec

Seated row 3 8 to 10 60-90 sec
Incline dumbell press 3 8 to 10 60 sec
Standing barbell curls 3 10 to 12 90-120 sec
Seated hammer curls 3 10 to 12 60 sec
Lying triceps extension 3 10 to 12 90 sec
abdominal crunch 3 12 to 15
Leg raises 3 12 to 15
Note:

DAY 4 - LOWER BODY

Exercises: Sets: Reps: Rest: R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W

(wider than
Sumo squat shoulder width) 3 8 to 10 60-90 sec
45 Degree leg press 3 8 to 10 60-90 sec
Dumbell step ups 3 10 each leg 60-90 sec
Explosive squat jumps 3 15-20 60-90 sec
(bodyweight)

Note: