THE
12 WEEK
WORKOUT PLAN
THE WARM UP
5 MINUTES
Of ANY Cardio
Bike
Treadmill
X-Trainer
Other
STRETCHING
STATIC STRETCHES
Perform each stretch on each leg 1x for at least 20 seconds or until it eases off.
Hip Flexor
IT Band Glute
Hamstring
Adductor
DYNAMIC STRETCHES
Gently swing the legs 15 times each way with each leg and then perform 15-20 squats.
Leg Swings
Left to Right
Leg Swings
Forward + Backwards
Body Weight
Squats
TERMINOLOGY
RM = Rep Max = Keep increasing weight each set until you cant do anymore than the number stated.
BO = Back Off sets = Drop the weight by 5-10kg each back off set and perform as many reps as possible.
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Heavier = Increase the weight by the next weight up. Potentially between 2-2.5kg.
To Fail = Perform as many reps as possible until you fail!
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WEEK 1 - 4
Prep Phase
Session 1
Lower Body
1) Squats:
Week 1: 8RM + 2BO
Week 2: 4x8
Week 3: 4x8 heavier
Week 4: 4x8 heavier
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2a) Goblet Squats 1.5 method
2b) Straight Arm Cable Pulldowns
2c) Split Squats
Week 1: 4x15/15/15 each leg
Week 2: 4x15/15/15 heavier
Week 3: 4x20/20/20 each leg
Week 4: 4x20/20/20 heavier
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3a) Hamstring Curls
3b) Glute Bridges
3c) Plank
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Week 1: 4x15/20/ to fail
Week 2: 4x15/20/ to fail
Week 3: 4x20/20/ to fail
Week 4: 4x20/20/ to fail
4) Bike Sprints
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Week 1: steady for 5min then 8x 20sec fast, 20 sec slow
Week 2: steady for 5min then 10x 20sec fast, 20 sec slow
Week 3: steady for 5min then 8x 20sec fast, 20 sec slow
Week 4: steady for 5min then 10x 20sec fast, 20 sec slow
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Session 2
Whole Body
1) X-trainer Sprints:
Week 1: steady for 5min - 5x 30 sec fast 30 sec slow
Week 2: steady for 5min - 5x 30 sec fast 30 sec slow
Week 3: steady for 5min - 7x 30 sec fast 30 sec slow
Week 4: steady for 5min - 7x 30 sec fast 30 sec slow
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2a) Chest supported Rows
2b) Chest Supported Reverse Flyes
2c) Y Raises
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Week 1: 4x15/15/15
Week 2: 4x15/15/15 heavier
Week 3: 4x20/20/20
Week 4: 4x20/20/20 heavier
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3a) Dumbbell Press
3b) Step Ups
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Week 1: 4x15/15 each leg /15
Week 2: 4x15/15 each leg /15 heavier
Week 3: 4x20/20 each leg/20
Week 4: 4x20/20 each leg /20 heavier
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Week 1: 4x15/15/50
Week 2: 4x15/15/50 heavier
Week 3: 4x20/20/100
Week 4: 4x20/20/100 heavier
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Session 3
Whole Body
1) Leg Press:
Week 1: 20 RM / 2BO
Week 2: same but heavier
Week 3: same but heavier
Week 4: 15 RM / 3BO
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2a) Goblet Pause Squats
2b) Barbell Overhead Press
2c) Star Jumps
Week 1: 4x15/15/30
Week 2: 4x15/15/40 heavier
Week 3: 4x20/20/50
Week 4: 4x20/20/60 heavier
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Week 1: 3x15/15/15
Week 2: 3x15/15/15
Week 3: 3x15/15/15
Week 4: 3x15/15/15
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4) Rower
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Week 1: 1x 1000m - how quick?
Week 2: 1x 1500m - beat last week
Week 3: 1x 1000m - how quick?
Week 4: 1x 1500m - Beat last week?
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Ab Circuit
4 Sets - 30 or 45 sec each / Minimal rest.
5a) Small Sit Ups
5b) Russian Twists
5c) Flutter Kicks
5d) Crossovers
5e) Plank
WEEK 5 - 8
Strength
Session 1
Lower Body
1) Romanian Deadlifts
Week 1: 4x10
Week 2: 4x10 heavier
Week 3: 4x10 heavier
Week 4: 4x12
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2a) Squats
2b) Reverse Lunges
Week 1: 5x8/12 each leg
Week 2: 5x8/12 each leg heavier
Week 3: 5x8/15 each leg heavier
Week 4: 5x8/15 each leg heavier
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3a) Timed Hamstring Curls
3b) Timed Leg Extensions
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Week 1: 4x30 sec/30 sec
Week 2: 4x30 sec/30 sec
Week 3: 4x45 sec/45 sec
Week 4: 4x45 sec/45 sec
4a) Barbell Single Leg Glute Bridges
4b) Barbell Double Leg Glute Bridge
4c) Swiss Ball Plank
4d) Flutter Kicks
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Week 1: 4x 15 each leg/ 20/ to fail/ to fail
Week 2: 4x 15 each leg/ 20/ to fail/ to fail
Week 3: 4x 15 each leg/ 20/ to fail/ to fail
Week 4: 4x 15 each leg/ 20/ to fail/ to fail
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If Time/Energy
5) Heavy Bike Sprints
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Week 1: 5 min steady
5x 30sec hard / 30sec easy
Week 2: 5 min steady (Higher Levels)
5x 30sec hard / 30sec easy
Week 3: 5 min steady (Higher Levels)
5x 30sec hard / 30sec easy
Week 4: 5 min steady (Higher Levels
5x 30sec hard / 30sec easy
Session 2
Upper Body
1) Lat Pulldowns:
Week 1: 4x15
Week 2: 4x15 heavier
Week 3: 4x20
Week 4: 4x20 heavier
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2a) Bench Press or Dumbbell Press
2b) Straight Bar Straight Arm Pulldowns
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Week 1: 4x12/15
Week 2: 4x12/15 heavier
Week 3: 4x12/15 heavier
Week 4: 4x10/20
3a) Incline Dumbbell Press 1.5 method
3b) Single Arm Rows (Pause at top for 1 sec)
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Week 1: 4x10/12 each arm
Week 2: 4x10/12 each arm heavier
Week 3: 4x10/12 each arm heavier
Week 4: 4x12/15 each arm
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4a) Lying Tricep Extensions
4b) Straight Bar Bicep Curls
4c) Tricep Dips
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Week 1: 4x15/15/50
Week 2: 4x15/15/50 heavier
Week 3: 4x20/20/100
Week 4: 4x20/20/100 heavier
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Finsher - If Time / Energy
5a) Bench Dips
5b) Battle Ropes (Singles or Doubles)
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Week 1: 4xfail /45 Seconds
Week 2: 4xfail/ 50 seconds
Week 3: 4xfail/ 55 seconds
Week 4: 4xfail/ 60 seconds
Session 3
Whole Body
1) Leg Press:
(Pause for 2 secs and lower for 3 secs)
Week 1: 15 RM / 1BO
Week 2: same but heavier
Week 3: same but heavier
Week 4: 12 RM / 1BO
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2a) Underhand close grip pulldowns
(Pause for 2 secs and lower for 3 secs)
2b) Kneeling Pushups
Week 1: 3x12/15
Week 2: 3x12/15 heavier
Week 3: 3x12/20 heavier
Week 4: 3x15/20
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3a) Close Grip Rows
(Pause for 2 secs and lower for 3 secs)
3b) Paused Goblet Squats
(Pause for 2sec at bottom)
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Week 1: 4x10/12
Week 2: 4x10/10 heavier
Week 3: 4x10/12 heavier
Week 4: 4x10/12 heavier
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3a) Single Leg Hamstring Curls
3b) Walking Lunges
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Week 1: 4x12 each leg/ 20
Week 2: 4x12 each leg/ 20 heavier
Week 3: 4x15 each leg/ 20 heavier
Week 4: 4x15 each leg/ 24
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4) Goblet Squats
In as less sets as possible - when you hit 100 straight out add a weight.
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Week 1: 100 Reps
Week 2: 100 reps
Week 3: 100 reps
Week 4: 100 reps
WEEK 9 - 12
Fat Burn - Circuits
Session 1
Circuit 1
Use weight for all circuits
1) X-Trainer - 15 minutes
3min steady - minute 3/5/7/ increase levels higher than the last.
Minute 9 SPRINT HARD !!!!
Minute 4/6/8/10 at a nice steady pace to recover.
Example
Minute 3 = level 5 ,
Minute 4 = level 4,
Minute 5 = level 6,
Minute 6 = level 4,
Push yourself !!!!!
Each week push harder than the last
Circuits
Week 1: 3 Rounds - 30 sec each exercise, minimal rest between exercises,
Rest: 1 Minute after.
Week 2: 4 Rounds - 30 sec each exercise, minimal rest between exercises, Rest: 1 Minute after.
Week 3: 3 Rounds - 40 sec each exercise, minimal rest between exercises, Rest: 1 Minute after.
Week 4: 4 Rounds - 40 sec each exercise, minimal rest between exercises, Rest: 1 Minute after.
2a) Goblet Squats
2b) Reverse Lunges
2c) Kneeling Pushups
2d) Mountain Climbers
3a) Squat and Press
3b) Quick feet on a box
3c) Russian Twists
3d) Flutter Kicks
4a) Lateral Raises
4b) Skipping
4c) High Knees
4d) Plank
Session 2
Circuit 2
Use weight for all circuits
1) Bike
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Week 1: 15 minutes
Week 2: 20 minutes
Week 3: 10 minutes - further and harder
Week 4: 15 minutes - further and harder.
Circuits
Week 1: 3 Rounds
Week 2: 3 Rounds - increase weights
Week 3: 4 Rounds
Week 4: 4 Rounds - increase weights
2a) Step Ups - x50 (25 each leg)
2b) Barbell Rows - x25
2c) Alternating Dumbbell Shoulder Press x50 - 25 each arm
2d) Star Jumps x50
1 min rest between Rounds
3a) Banded Side Steps x50
3b) Banded Glute Bridges x25
3c) Small Situps x25
3d) Battle Ropes - Single arm slams x100
1 min rest between Rounds
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Bike Sprints
Week 1: 6 x20 hard 10 rest
Week 2: 7 x20 hard 10 rest
Week 3: 8 x20 hard 10 rest
Week 4: 10 x20 hard 10 rest.
4a) Flutter Kicks - 50
4b) Crossovers - 50
4c) Sky Dive Hold - to fail
4d) Plank - to fail
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1 min rest between Rounds
Session 3
Circuit 3
Use weight for all circuits
1) Rower
Week 1: 2000m
Week 2: 2000m - Quicker
Week 3: 2000m - Quicker
Week 4: 2000m - Quicker
Circuits
Week 1: 3 Rounds - 30 sec each exercise, minimal rest between exercises,
Rest: 1 Minute after.
Week 2: 4 Rounds - 30 sec each exercise, minimal rest between exercises, Rest: 1 Minute after.
Week 3: 3 Rounds - 40 sec each exercise, minimal rest between exercises, Rest: 1 Minute after.
Week 4: 4 Rounds - 40 sec each exercise, minimal rest between exercises, Rest: 1 Minute after.
2a) Dumbbell Press
2b) Dumbbell flyes
2c) 1.5 method goblet squats
2d) Crunches
3a) Straight Arm Cable Pulldowns
3b) Push Ups
3c) Cable Tricep Pushdowns
3d) Cable Facepulls
4a) Paused Squat
4b) Lunges on the spot
4c) Star Jumps
4d) High Knees
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STRONGER THAN YESTERDAY