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12-Week Strength Training Program

The document outlines a 12-week workout program divided into heavy and hypertrophy training for upper and lower body exercises, detailing sets, reps, and weights for each week. It also includes recovery rules, indicating ideal workout times and signs of overtraining. Recommendations for managing training volume and ensuring adequate recovery are provided.

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abrranode
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11 views1 page

12-Week Strength Training Program

The document outlines a 12-week workout program divided into heavy and hypertrophy training for upper and lower body exercises, detailing sets, reps, and weights for each week. It also includes recovery rules, indicating ideal workout times and signs of overtraining. Recommendations for managing training volume and ensuring adequate recovery are provided.

Uploaded by

abrranode
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

Week 1 Week 2 Week 3 Week 4 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Exercices SetsxReps Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg) Weights(Kg)

Barbell Bench Press 4x6 60

Weighted Pull-Ups 4x8 Body weight

Upper Body Barbell Overhead Press 3x8 30


(Heavy)
Barbell Row 3x8 50

Incline Dumbbell Press 3 x 10 18+18=36


Face Pulls 3 x 15 45

Back Squat 4x6

Romanian Deadlift 4x8


Lower Body
(Heavy) Leg Press 3 x 10

Lying Leg Curl 3 x 12


Standing Calf Raises 5 x 15

Incline Barbell Press 4 x 10

Lat Pulldown 4 x 12

Seated Dumbbell Shoulder Press 3 x 10


Upper Body
(Hyperthrophy) Cable Row 3 x 12

EZ Bar Cur 3 x 12

Skull Crushers 3 x 12
Lateral Raises 4 x 15

Hack Squat 4 x 10

Hip Thrust 4 x 12
Lower Body
(Hyperthrophy) Bulgarian Split Squat 3 x 10/Leg

Seated Leg Cur 3 x 15

Seated Calf Raises 5 x 20

Recovery Rules
🕒 TOTAL WORKOUT TIME (ideal)
🛑 SIGNS YOU’RE DOING TOO MUCH
Heavy days: 75–90 min • Sleep 7–9 hours per night
• No intense cardio If you notice:
Hypertrophy days: 60–75 min • Deload every 6–8 weeks
• Track weights weekly Strength dropping
Longer = too much volume
Shorter = rushed Pumps disappearing

Bad sleep

Low appetite

➡ Reduce volume by 20% for 1 week

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