12 Week Full Body Workout Program

Certainly! Here’s a simple 12-week full body workout plan designed for beginners. This plan emphasizes progression and consistency, with exercises that target all major muscle groups. Before you start, warm up for 5-10 minutes with light cardio (like brisk walking or jumping jacks).

Frequency:

3 times a week (e.g., Monday, Wednesday, Friday)

Equipment:

Dumbbells and a mat. You can adjust weights as you progress.

12 Week Full Body Workout Program

Weeks 1-4

Foundation Phase

  • Squats (bodyweight): 3 sets x 12 reps
  • Push-ups (knees or full): 3 sets x 8 reps
  • Bent-over Dumbbell Rows: 3 sets x 12 reps
  • Dumbbell Shoulder Press: 3 sets x 10 reps
  • Dumbbell Bicep Curls: 3 sets x 12 reps
  • Dumbbell Tricep Extensions: 3 sets x 12 reps
  • Plank: 3 sets x 20-30 seconds

Weeks 5-8

Progression Phase

  • Increase weight slightly, aiming to maintain proper form.
  • Squats (with dumbbells): 3 sets x 12 reps
  • Push-ups: 3 sets x 10 reps
  • Bent-over Dumbbell Rows: 3 sets x 12 reps
  • Dumbbell Shoulder Press: 3 sets x 12 reps
  • Dumbbell Bicep Curls: 3 sets x 14 reps
  • Dumbbell Tricep Extensions: 3 sets x 14 reps
  • Plank: 3 sets x 40 seconds

Weeks 9-12

Intensification Phase

  • Increase weight and intensity, focusing on strength and endurance.
  • Goblet Squats: 3 sets x 14 reps
  • Incline Push-ups: 3 sets x 12 reps
  • One-arm Dumbbell Rows: 3 sets x 10 reps (each arm)
  • Dumbbell Shoulder Press: 3 sets x 14 reps
  • Dumbbell Bicep Curls: 3 sets x 16 reps
  • Dumbbell Tricep Extensions: 3 sets x 16 reps
  • Plank: 3 sets x 50 seconds

Cool Down:

After each session, spend 5-10 minutes stretching the major muscle groups.

Tips:

Progression: If you can complete the highest number of reps easily, increase the weight slightly.

Form: Always prioritize form over lifting heavier weights.

Rest: Allow 48 hours between each full-body workout to give your muscles adequate time to recover.

Hydration & Nutrition: Drink plenty of water and ensure you’re eating a balanced diet to support muscle growth and recovery.

Before starting any exercise routine, it’s always a good idea to consult with a fitness professional or your healthcare provider.

Ready to Transform Your Fitness Journey?

Take the first step towards a healthier and stronger you by joining our 12-week full body workout program today. Whether you’re a beginner or an experienced fitness enthusiast, our carefully designed program will help you reach your goals. Don’t wait any longer—start your fitness journey with us now and unlock your potential.

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