Whatever we wish to achieve sets what we end up doing. What Is The Best 12 Week Workout Program?Īgain it depends on our goals. But still working on an overall goal such as fat loss or a gain of muscle size, the guidelines would be some what the same. What might work wonders for one person may not work at all for another person. What is the best 12-week program? There is no such thing as a perfect workout program, as everyone has a different body type, different genetics, a different diet and lifestyle and more over, different goals. But even though a 12-week period is a small time compared to the time put in by professionals to become what they are, small goals can always be set and achieved. Thinking that a 12-week program would do wonders would not only be unrealistic and de-motivating for ourselves, but would also be a joke for everyone to laugh on. The goal is to really help all the readers even though compared to the knowledge pool on this website my ideas are limited.
Note: The purpose of this workout program is not to dictate particular sets and exercises to anyone but to try to make every reader understand the real way in which they can benefit from any workout program and design their own workouts or make adjustments to this one. It's just enough time to be able to notice a positive transformation to one's physique. Twelve weeks is a good time frame to set some short-term fitness goals. Practical goals which can be achieved using the 12-week cutting program in conjunction with a healthy caloric deficit include a lower body fat percentage - enough to notice a significant difference in muscle striation and definition. Practical goals that one can achieve using either 12-week bulking program alongside a proper caloric surplus include adding at least 15 pounds to each lift and at least 10 pounds of solid size to one's frame. What Are Some Practical Goals That One Can Achieve Using A 12-Week Program? If one maintains a caloric surplus and allows ample recovery time of at least 9-hours of sleep, gains will start at adding 10 lbs or more while staying relatively lean during the entire bulking program or leaning out and noticing striations with the cutting regimen. The before and after differences will be more noticeable on a beginner than an experienced lifter, however, this is still plenty of time to notice a change in your physique in even the most advanced trainees. Twelve weeks will not turn one into the next Ronnie Coleman or Jay Cutler, that takes superior genetics and years of training. The results that one can expect will vary by dedication and genetics. What Kind Of Results Can One Expect From This 12-Week Program? Supplements do not replace a nutrition program, however, when used with a well-founded training protocol and diet, supplements provide an edge. Both squats and deadlifts should be performed with a weight which can be lifted 10-12 times with proper form and aim for an additional 5-8 repetitions.ġ-day on, 2-days off, cardio on second off day.
Upon completing the 8th repetition, wait 10-15 seconds and aim for another few reps until reaching the sets repetition goal. Suppose a HIT program dictated a set of 10-12 and one can only perform 8 repetitions with strict form at 250 pounds.
High Intensity Interval Training emphasizes performing heavy compound movements with proper form.ĭuring this phase of the program, practice modified rest-pause training. HIIT is a popular training protocol amongst natural bodybuilders. Warm-up sets are encouraged to prevent injury. The following programs do not include warm-up sets. *It is recommended to spend 5-15 minutes warming up with either low intensity cardio and/or dynamic stretching to increase circulation. Cardio is recommended at least twice per week.
A caloric surplus from a high (complex) carbohydrate, high protein diet will deliver the best results. Always aim to increase either the weight used or the amount of reps completed. This program contains principles from both.
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