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. 

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!

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

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

3a) Hamstring Curls

3b) Glute Bridges

3c) Plank

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

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

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

2a) Chest supported Rows
2b) Chest Supported Reverse Flyes
2c)
Y Raises

Week 1: 4x15/15/15
Week 2: 4x15/15/15 heavier
Week 3: 4x20/20/20
Week 4: 4x20/20/20 heavier

3a) Dumbbell Press

3b) Step Ups

3c) Bent Over Barbell Rows

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

4a) Kneeling Push ups

4b) Rope Tricep Pushdowns

4c) Mountain Climbers

Week 1: 4x15/15/50

Week 2: 4x15/15/50 heavier

Week 3: 4x20/20/100

Week 4: 4x20/20/100 heavier

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

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

3a) Dumbbell Lat Raises

3b) Dumbbell Front Raises

3c) Dumbbell Shoulder Press

Week 1: 3x15/15/15
Week 2: 3x15/15/15
Week 3: 3x15/15/15
Week 4: 3x15/15/15

4) Rower

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?

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

2a) Squats
2b) Reverse Lunges

 

Week 1: 5x8/12 each leg
Week 2: 5x8/12 each leg  heavier
Week 3: 5x8/1
5 each leg  heavier
Week 4:
 5x8/15 each leg heavier

3a) Timed Hamstring Curls

3b) Timed Leg Extensions

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

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

If Time/Energy

5) Heavy Bike Sprints

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

2a) Bench Press or Dumbbell Press
2b) Straight Bar Straight Arm Pulldowns

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)

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

4a) Lying Tricep Extensions

4b) Straight Bar Bicep Curls

4c) Tricep Dips

Week 1: 4x15/15/50

Week 2: 4x15/15/50 heavier

Week 3: 4x20/20/100

Week 4: 4x20/20/100 heavier

Finsher - If Time / Energy

5a) Bench Dips
5b) Battle Ropes (Singles or Doubles)

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

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 

3a) Close Grip Rows
(Pause for 2 secs and lower for 3 secs)

3b) Paused Goblet Squats
(Pause for 2sec at bottom)

Week 1: 4x10/12 

Week 2: 4x10/10 heavier

Week 3: 4x10/12 heavier

Week 4: 4x10/12 heavier

3a) Single Leg Hamstring Curls

3b) Walking Lunges

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

4) Goblet Squats

In as less sets as possible - when you hit 100 straight out add a weight.

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 

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

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

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


 

STRONGER THAN YESTERDAY