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The best 12-Week Beginner Workout Plan

Are you a beginner looking to get big and strong? This 12 week workout program for beginners covers all of the basics needed to build lean muscle mass!

Day 1🅰️
Day 2 REST
Day 3🅱️
Day 4 REST
Day 5🆑
Day 6 REST
Day 7🅰️
WEEK 1-4
⚪Workout 🅰️👉

1️⃣️Front Squat (Clean Grip) 2X8-12
2️⃣️Incline Dumbbell Press 2X8-12
3️⃣️One-Arm Dumbbell Row 2X8-12
4️⃣️Dumbbell Rear Lunge 2X8-12
5️⃣️Pallof Press 2X8-12
6️⃣️Suitcase Dumbbell Carry 2X8-12

⚪Workout 🅱️👉

1️⃣️Barbell Bench Press - Medium Grip 2X8-12
2️⃣️Chin-Up 2X8-12
3️⃣Romanian Deadlift 2X8-12
4️⃣One-Arm Kettlebell Push Press 2X8-12
️5️⃣️Seated Cable Rows 2X8-12
6️⃣️Barbell Ab Rollout 2X8-12
7️⃣️Farmer's Walk 2X8-12

⚪Workout 🆑👉

1️⃣Barbell Deadlift 2X8-12
️2️⃣Landmine 180's 2X8-12
️3️⃣️Goblet Squat 2X8-12
️4️⃣️Inverted Row 2X8-12
5️⃣️Standing Cable Wood Chop 2X8-12
6️⃣️Waiter's Carry 2X8-12

⚫WEEK 5-12
Day 1 Upper Body
Day 2 Lower Body
Day 3 Rest
Day 4 Upper Body
Day 5 Lower Body
Day 6 Rest
Day 7 Rest

⚫Upper Body
⚪Bench Press 2X6-12
⚪Barbell Row 2X6-12
⚪Seated Overhead Dumbbell Press 2X8-12
⚪Pec Dec - 3 sec negative 2X10-12
⚪V-Bar Lat Pull Down - 3 sec negative 2X10-12
⚪Side Lateral Raise 2X10-15
⚪Cable Tricep Extensions - 3 sec negative 2X8-12
⚪Cable Curls - 3 sec negative

⚫Lower Body
⚪Squats 2X6-12
⚪Stiff Leg Deadlifts 2X8-12
⚪Standing Calf Raise 2X10-15
⚪Leg Extensions - 3 sec negative 2X10-12
⚪Leg Curl - 3 sec negative 2X10-12
⚪Seated Calf Raise - 3 sec negative 2X10-12
⚪Cable Crunch - 3 sec negative 3X10-12
⚪Cable Pull Through w/Rope 3X10-12

⚫Upper Body
⚪Incline Dumbbell Bench Press 2X8-12
⚪Rack Deadlifts - 3" to 5" off ground 2X5-8
⚪Military Press 2X8-12
⚪Machine Chest Press - 3 sec negative 2X8-12
⚪Pull Ups or Machine Rows - 3 sec negative 2X8-12
⚪Machine Shoulder Press - 3 sec negative 2X8-12
⚪Dumbbell Curls - 3 sec negative 3X8-12
⚪Machine Tricep Dip - 3 sec negative 3X8-12

⚫Lower Body
⚪Leg Press 2X10-20
⚪Stiff Leg Deadlifts 2X8-12
⚪Leg Press Calf Raise 3X10-15
⚪Hack Squat 2X8-12
⚪Seated Leg Curl - 3 sec negative 2X10-12
⚪Seated Calf Raise - 3 sec negative 2X10-12
⚪Planks 3X60 sec
⚪Hyperextension 3X10-12