12 WEEK BEGINNER STRENGTH PROGRAM (Template)

WEEK 1: 
DAY 1: DAY 2: DAY 3:
Work up to a 5RM in BS/FS: BS/FS: BS/FS:
75% of 5RM, 5×5 75% of 5RM, 5×5 75% of 5RM, 5×5
Bench Press: Work up to a 5RM: Deadlift: Work up to a 5RM.  Strict Press: Work up to a 5RM. 
75% of 5RM, 5×5 75% of 5RM, 5×5 75% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 3×12 Bench Press: 3×15 Full Frontals: 3×12
Leg Curls: 3×12 Seated Rows: 3×15 DB or Cable Lat Raises: 3×12
Superset: Superset: Rear Delt Flys: 3×12
Back Ext: 3×15 Incline Bench: 3×15 Superset:
Weighted Crunches: 3×30 Pull Ups: 3x Sub-Maximal reps Pick 1 Tricep movement: 3×20
Triset: Pick 1 Bicep movement: 3×20
Back Ext. 3×15
Leg Curls: 3×15
Weighted crunches: 3×30
WEEK 2:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 5RM, 5×5 85% of 5RM, 5×5 85% of 5RM, 5×5
Bench Press: Deadlift:  Strict Press: 
85% of 5RM, 5×5 85% of 5RM, 5×5 85% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 4×12 Bench Press: 4×15 Full Frontals: 4×12
Leg Curls: 4×12 Seated Rows: 4×15 DB or Cable Lat Raises: 4×12
Superset: Superset: Rear Delt Flys: 4×12
Back Ext. 4×15 Incline Bench: 4×15 Superset:
Weighted Crunches: 4×30 Pull Ups: 4x Sub-Maximal reps Pick 1 Tricep movement: 4×20
Triset: Pick 1 Bicep movement: 4×20
Back Ext. 4×15
Leg Curls: 4×15
Weighted crunches: 4×30
WEEK 3:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 5RM, 5×5 90% of 5RM, 5×5 90% of 5RM, 5×5
Bench Press: Deadlift: Strict Press:
90% of 5RM, 5×5 90% of 5RM 90% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 5×12 Bench Press: 5×15 Full Frontals: 5×12
Leg Curls: 5×12 Seated Rows: 5×15 DB or Cable Lat Raises: 5×12
Superset: Superset: Rear Delt Flys: 5×12
Back Ext. 5×15 Incline Bench: 5×15 Superset:
Weighted Crunches: 5×30 Pull Ups: 5x Sub-Maximal reps Pick 1 Tricep movement: 5×20
Triset: Pick 1 Bicep movement: 5×20
Back Ext. 5×15
Leg Curls: 5×15
Weighted crunches: 5×30
WEEK 4:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 5RM, 2×5 60% of 5RM, 2×5 60% of 5RM, 2×5
Bench Press: Deadlift:  Strict Press: 
60% of 5RM, 2×5 60% of 5RM, 2×5 60% of 5RM, 2×5
Superset: Superset: Triset:
Leg Extension: 2×12 Bench Press: 2×15 Full Frontals: 2×12
Leg Curls: 2×12 Seated Rows: 2×15 DB or Cable Lat Raises: 2×12
Superset: Superset: Rear Delt Flys: 2×12
Back Ext. 2×15 Incline Bench: 2×15 Superset:
Weighted Crunches: 2×30 Pull Ups: 2x Sub-Maximal reps Pick 1 Tricep movement: 2×20
Triset: Pick 1 Bicep movement: 2×20
Back Ext. 2×15
Leg Curls: 2×15
Weighted crunches: 2×30
WEEK 5:    
DAY 1: DAY 2: DAY 3:
Work up to a 3RM in BS/FS: BS/FS: BS/FS:
75% of 3RM, 5×5 75% of 3RM, 5×5 75% of 3RM, 5×5
Bench Press: Deadlift: Work up to a 3RM.  Strict Press: Work up to a 3RM. 
75% of 3RM, 5×3 75% of 3RM, 5×3 75% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 3×10 Incline DB Bench: 3×12-15 reps DB Military Press: 3×12
Leg Press: 3×10 1 Arm DB Row: 3×12-15 reps Cable Face Pulls: 3×12
GPP: Superset: Rear Delt Flys: 3×12
400m Walking Lunges or 15mins DB Chest Flys: 3×15 Superset:
Weighted Crunches: 3×30 DB Pullovers: 3×15 DB, KB, or Cable upright Rows: 3×6-8 reps
GPP: Arnold Press: 3×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 3×30 Pick 1 Bicep movement: 3×12-15 reps
Pick 1 tricep movement: 3×12-15 reps
WEEK 6:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 3RM, 5×3 85% of 3RM, 5×3 80% of 3RM, 5×3
Bench Press: Deadlift:  Strict Press:
85% of 3RM, 5×3 85% of 3RM, 5×3 85% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 4×10 Incline DB Bench: 4×12-15 reps DB Military Press: 4×12
Leg Press: 4×10 1 Arm DB Row: 4×12-15 reps Cable Face Pulls: 4×12
GPP: Superset: Rear Delt Flys: 4×12
400m Walking Lunges or 15mins DB Chest Flys: 4×15 Superset:
Weighted Crunches: 4×30 DB Pullovers: 4×15 DB, KB, or Cable upright Rows: 4×6-8 reps
GPP: Arnold Press: 4×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 4×30 Pick 1 Bicep movement: 4×12-15 reps
Pick 1 tricep movement: 4×12-15 reps
WEEK 7:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 3RM, 5×3 90% of 3RM, 5×3 90% of 3RM, 5×3
Bench Press: Deadlift:  Strict Press:
90% of 3RM, 5×3 90% of 3RM, 5×3 90% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 5×10 Incline DB Bench: 5×12-15 reps DB Military Press: 5×12
Leg Press: 5×10 1 Arm DB Row: 5×12-15 reps Cable Face Pulls: 5×12
GPP: Superset: Rear Delt Flys: 5×12
400m Walking Lunges or 15mins DB Chest Flys: 5×15 Superset:
Weighted Crunches: 5×30 DB Pullovers: 5×15 DB, KB, or Cable upright Rows: 5×6-8 reps
GPP: Arnold Press: 5×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 5×30 Pick 1 Bicep movement: 5×12-15 reps
Pick 1 tricep movement: 5×12-15 reps
WEEK 8:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 3RM, 2×3 60% of 3RM, 2×3 60% of 3RM, 2×3
Bench Press: Deadlift: Strict Press: 
60% of 3RM, 2×3 60% of 3RM, 2×3 60% of 3RM, 2×3
Superset: Superset: Triset:
Straight Leg Deadlift: 2×10 Incline DB Bench: 2×12-15 reps DB Military Press: 2×12
Leg Press: 2×10 1 Arm DB Row: 2×12-15 reps Cable Face Pulls: 2×12
GPP: Superset: Rear Delt Flys: 2×12
400m Walking Lunges or 15mins DB Chest Flys: 2×15 Superset:
Weighted Crunches: 2×30 DB Pullovers: 2×15 DB, KB, or Cable upright Rows: 2×6-8 reps
GPP: Arnold Press: 2×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 2×30 Pick 1 Bicep movement: 2×12-15 reps
Pick 1 tricep movement: 2×12-15 reps
WEEK 9:    
DAY 1: DAY 2: DAY 3:
Work up to a 1RM in the BS/FS: BS/FS: BS/FS:
75% of 1RM, 3×1 75% of 1RM, 3×1 75% of 1RM, 3×1
Bench Press: Work up to a 1RM.  Deadlift: Work up to a 1RM. Strict Press: Work up to a 1RM.
75% of 1RM, 3×1 75% of 1RM, 3×1 75% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 3×20 Incline Bench (Wide Grip): 3×12-15 Plate Raises: 4×15
Air Squats: 3×20 Bent Over Rows: 3×12 Cable Lat Raises: 4×15
GPP: Superset: Cable Rear Delt Flys: 4×15
400m Walking Lunges or 15mins Cable Cross Overs: 3×15 Rear Delt Flys: 4×12
Toes-to-Bar: 3×10-15 reps DB Pull Overs: 3×8 DB, KB, or Cable Upright Rows: 4×15-20 reps
GPP: Arnold Press: 4×12-15 reps
400m Walking Lunges or 15mins Superset: 
Weighted Crunches: 3×30 Pick 1 Bicep movement: 4×8-10 reps
Pick 1 Tricep movement: 4×8-10 reps
WEEK 10:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 1RM, 3×1 85% of 1RM, 3×1 85% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
85% of 1RM, 3×1 85% of 1RM, 3×1 85% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 3×20 Incline Bench (Wide Grip): 3×12-15 Plate Raises: 4×15
Air Squats: 3×20 Bent Over Rows: 3×12 Cable Lat Raises: 4×15
GPP: Superset: Cable Rear Delt Flys: 4×15
400m Walking Lunges or 15mins Cable Cross Overs: 3×15 Rear Delt Flys: 4×12
Toes-to-Bar: 3×10-15 reps DB Pull Overs: 3×8 DB, KB, or Cable Upright Rows: 4×15-20 reps
GPP: Arnold Press: 4×12-15 reps
400m Walking Lunges or 15mins Superset: 
Weighted Crunches: 3×30 Pick 1 Bicep movement: 4×8-10 reps
Pick 1 Tricep movement: 4×8-10 reps
WEEK 11:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 1RM, 3×1 90% of 1RM, 3×1 90% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
90% of 1RM, 3×1 90% of 1RM, 3×1 90% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 5×20 Incline Bench (Wide Grip): 5×12-15 Plate Raises: 5×15
Air Squats: 5×20 Bent Over Rows: 5×12 Cable Lat Raises: 5×15
GPP: Superset: Cable Rear Delt Flys: 5×15
400m Walking Lunges or 15mins Cable Cross Overs: 5×15 Rear Delt Flys: 5×12
Toes-to-Bar: 5×10-15 reps DB Pull Overs: 5×8 Superset: 
GPP: DB, KB, or Cable Upright Rows: 5×15-20 reps
400m Walking Lunges or 15mins Arnold Press: 5×12-15 reps
Weighted Crunches: 5×30 Superset:
Pick 1 Bicep movement: 5×8-10 reps
Pick 1 Tricep movement: 5×8-10 reps
WEEK 12:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 1RM, 3×1 60% of 1RM, 3×1 60% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
60% of 1RM, 3×1 60% of 1RM, 3×1 60% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 2×20 Incline Bench (Wide Grip): 2×12-15 Plate Raises: 2×15
Air Squats: 2×20 Bent Over Rows: 2×12 Cable Lat Raises: 2×15
GPP: Superset: Cable Rear Delt Flys: 2×15
400m Walking Lunges or 15mins Cable Cross Overs: 2×15 Rear Delt Flys: 2×12
Toes-to-Bar: 2×10-15 reps DB Pull Overs: 2×8 Superset: 
GPP: DB, KB, or Cable Upright Rows: 2×15-20 reps
400m Walking Lunges or 15mins Arnold Press: 2×12-15 reps
Weighted Crunches: 2×30 Superset:
Pick 1 Bicep movement: 2×8-10 reps
Pick 1 Tricep movement: 2×8-10 reps
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s