DIYgains 12 Weeks to Muscle is a beginner program to build muscle and strength.
The program is broken down into 3 phases, each phase runs for 4 weeks.
Phase 1 – 3 days of working out (Sun, Tues, Thurs) & 3 days of cardio (Mon, Wed, Fri).
Phase 2 – 3 days of lifting (Sun, Tues, Thurs) & 2 days of cardio (Mon, Wed).
Phase 3 – 4 days Lifting Upper/Lower Body Split (Sun/Mon, Wed/Thurs) & 1 cardio
day (Tuesday).
The program is built to start off slow and increase the load and exercises per body part in each phase.
PHASE 1 – 4 WEEKS!
3 days Lifting, 3 days Cardio
BB Bench Press – 3x10 + 1x10 P.O.
DB Incline Bench – 4x12
BB Military Press – 3x10 + 1x10 P.O.
DB Shoulder Press – 4x12
BB Curls – 3x10 + 1x10 P.O.
DB Curls – 4x12
Squats – 3x10 + 1x10 P.O.
Deadlift - 3x10
Seated Rows - 4x12
Captains Chair Leg|Knee Lift – 6x10
P.O. Means what Progressive Overload, each week I will be trying to increase the weight on that set to meet or exceed my overall goal for that exercise.
PHASE 2 – 4 WEEKS!
3 days Lifting, 2 days Cardio
BB Bench Press – 3x10 + 1x10 P.O.
DB Incline Bench – 4x8
Cable CrossOvers – 4x12
BB Military Press – 3x10 + 1x10 P.O.
DB Shoulder Press – 4x8
Side/Front Cable Raise – 4x12
BB Curls – 3x10 + 1x10 P.O.
DB Curls – 4x8
Triceps Rope Pushdown – 4x12
Squats – 3x10 + 1x10 P.O.
DB Lunges – 4x8
Deadlift - 3x10
Seated Rows - 4x12
Lat Pulldowns - 4x12
Captains Chair Leg|Knee Lift – 6x12
PHASE 3 – 4 wks - UPPER
4 days Lifting, 2 days Cardio
BB Bench Press – 3x10 + 1x10 P.O.
DB Incline Bench – 4x8
Cable CrossOvers – 4 x12
Chest Press Machine – 5x15
BB Military Press – 3x10 + 1x10 P.O.
DB Shoulder Press – 4x8
Side/Front Cable Raise – 4x12
Shoulder Machine 5x15
BB Curls – 3x10 + 1x10 P.O.
DB Curls – 4x8
Cable Curls – 4x12
Triceps Rope Pushdown – 4x12
Triceps 1 Arm – 5x15
Push Machine – 3x10
Wrist Weight – 5x15
PHASE 3 – 4 wks - LOWER
Squats – 3x10 + 1x10 P.O.
Front Squats – 3x10
DB Lunges - 4x8
Leg Press – 4x12
Leg Curls – 4x12
Calf Raises – 5x15
Deadlift – 3x10
Seated Rows – 4x10
Lat Pulldowns – 4x12
Lat Machine – 5x15
Captains Chair Leg|Knee Lift – 6x15
Weighted Abs – 4x12
Will update with my results when the program ends in Mid-December of 2014.
