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12-Week Muscle Building Program

This 12-week program focuses on muscle building, fat loss, and body transformation during weeks 10-12. It involves 3 circuits per workout with exercises divided into groups A, B, and C. Each exercise is performed for 3 sets with varying reps and tempo. Rest intervals increase from 10 seconds to 2 minutes on the final exercise of each group. Workouts are performed 2, 3, or 4 times per session over the 3 weeks, with Tabata bike sessions on days 5 and 7. The goal is to use sufficient weight on the 25 rep sets and take the full rest period to maximize lactate and growth hormone production.

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297 views3 pages

12-Week Muscle Building Program

This 12-week program focuses on muscle building, fat loss, and body transformation during weeks 10-12. It involves 3 circuits per workout with exercises divided into groups A, B, and C. Each exercise is performed for 3 sets with varying reps and tempo. Rest intervals increase from 10 seconds to 2 minutes on the final exercise of each group. Workouts are performed 2, 3, or 4 times per session over the 3 weeks, with Tabata bike sessions on days 5 and 7. The goal is to use sufficient weight on the 25 rep sets and take the full rest period to maximize lactate and growth hormone production.

Uploaded by

MADA
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • 12 Week Muscle Building Program Overview: Introduces the 12-week muscle building, fat loss, and body transformation program with detailed guidelines for the microcycle.
  • Day 4 and Day 5: Exercises: Covers the exercises scheduled for Days 4 and 5 with specific guidelines, sets, reps, and rest intervals.

12 Week Muscle Building, Fat Loss & Body Transformation Program

Microcycle IV: Body Composition


Weeks 10, 11, 12

Day 1
Exercise Sets Reps Tempo Rest Interval

A1 Incline Dumbbell Chest Press 45 3 6 4-0-1-0 10 seconds

A2 Flat Bench Dumbbell Press 3 12 2-0-1-0 10 seconds

A3 Decline Dumbbell Bench Press 3 25 1-0-1-0 2 minutes

B1 Wide Grip Pulldowns 3 6 4-0-1-0 10 seconds

B2 Bent Over Rows 3 12 2-0-1-0 10 seconds

B3 Seated cable rows 3 25 1-0-1-0 2 minutes

Day 2
Exercise Sets Reps Tempo Rest Intervals

A1 Squat 3 6 4-0-1-0 10 seconds

A2 Bulgarian Split Squat (Each leg) 3 12 2-0-1-0 10 seconds

A3 Seated Leg Extensions 3 25 1-0-1-0 2 minutes

B1 Leg Curls 3 6 4-0-1-0 10 seconds

B2 Romanian Deadlifts 3 12 2-0-1-0 10 seconds

B3 Incline Hyperextensions 3 25 1-0-1-0 2 minutes

Day 3: Off/Recovery
Day 4
Exercise Sets Reps Tempo Rest Intervals

A1 Seated Dumbbell Shoulder Press 3 6 4-0-1-0 10 seconds

A2 Lateral Dumbbell Raises 3 12 2-0-1-0 10 seconds

A3 Bent-Over Rear Delt Dumbbell Raises 3 25 1-0-1-0 2 minutes

B1 Close Grip Bench Press 3 6 4-0-1-0 10 seconds

B2 Lying EZ Bar Tricep Skull Crushers 3 12 2-0-1-0 10 seconds

B3 Pulley Machine Rope Pushdowns 3 25 1-0-1-0 2 minutes

C1 Incline Dumbbell Curls 3 6 4-0-1-0 10 seconds

C2 Standing Barbell Curls 3 12 2-0-1-0 10 seconds

C3 Pulley Cable Isolation Curls 3 25 1-0-1-0 2 minutes

Day 5: Tabata: Bike x 5 Rounds


Day 6: Off
Day 7: Tabata: Bike x 5 Rounds

Perform each circuit: 2 x per training session the first week of this microcycle,
3 x per training session the second week of this microcycle and 4 x per training session the
third week of this microcycle

You must use the entire 2-minute rest period on your sets of 25!!! If you do not, you might not
be able to use sufficient weight or complete the prescribed reps, which will not elicit enough
lactate and consequently not produce enough growth hormone.

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