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12-Week Full Body Workout Plan

The document outlines a 12-week fitness program titled 'Embrace the Suck,' featuring a lower body, pull, and push split workout schedule. Participants are expected to complete 6 workout days and 1 rest day each week, with specific exercises, sets, and repetitions detailed for each workout type. Additionally, the program includes 3 days of cardio with varying intensity and activities.

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crhankins85
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15 views4 pages

12-Week Full Body Workout Plan

The document outlines a 12-week fitness program titled 'Embrace the Suck,' featuring a lower body, pull, and push split workout schedule. Participants are expected to complete 6 workout days and 1 rest day each week, with specific exercises, sets, and repetitions detailed for each workout type. Additionally, the program includes 3 days of cardio with varying intensity and activities.

Uploaded by

crhankins85
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

EMBRACE THE SUCK

12-WEEK
[Link]

Program Overview: This week is a lower body, pull and push split. The split is 3 days but should be completed twice
in one week for a total of 6 workout days and one rest day.

LOWER
EXERCISE REPS SETS NOTES

Barbell 5 5
Squat

Barbell AMRAP 1 *Use 70% of your 1 rep max


Squat

Barbell 20 5
Lunges

Leg 100 - *As many sets as it takes to complete 100 reps


Extensions

Leg Curls 100 - *As many sets as it takes to complete 100 reps

Hanging Leg AMRAP 4


Raises
*Core work
Cable 20 4
Crunches

1
EMBRACE THE SUCK
12-WEEK
[Link]

Program Overview: This week is a lower body, pull and push split. The split is 3 days but should be completed twice
in one week for a total of 6 workout days and one rest day.

PULL
EXERCISE REPS SETS NOTES

Deadlifts 5 5

Deadlifts AMRAP 1 *Use 70% of your 1 rep max

Pull Ups AMRAP 5m *As many reps as possible in 5 minutes

Lat Pull 12-15 4


Down

Pendlay Row 12-15 4

Standing 8 4
Bicep Curl
*SUPERSET
Alternating AMRAP 4
Hammer Curl

Preacher 12-15 4
Curl

2
EMBRACE THE SUCK
12-WEEK
[Link]

Program Overview: This week is a lower body, pull and push split. The split is 3 days but should be completed twice
in one week for a total of 6 workout days and one rest day.

PUSH
EXERCISE REPS SETS NOTES

Bench Press 5 5

Bench Press AMRAP 1 *Use 70% of your 1 rep max

Cable Fly 10 4

Side Lateral 12-15 4


Raise
*SUPERSET
Front Plate AMRAP 4
Raise

Overhead 8-10 4
Barbell
Press

Push Ups 200 - *As many sets as it takes to complete 200 reps

Decline 12-15 4
Weighted Sit
Ups/
Crunches *SUPERSET

Hanging Leg AMRAP 4


Raises

3
EMBRACE THE SUCK
12-WEEK
[Link]

Program Overview: This program provides 3 days of cardio per week.

CARDIO

Day 1 Day 2 Day 3

20 minutes low 4 rounds… TRACK WORKOUT


intensity cardio on
stairmaster, incline 400 meter sprint 6 x the following…
treadmill, rower, 20 box jumps
assault bike or run 30 wallballs 400 meter sprint (at
outside. 100%)
400 meter jog

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