This 12-week program is designed to help beginners improve strength, cardio, and flexibility using minimal equipment. The program is divided into three phases, with workouts scheduled 4-5 times per week. Each week progresses in intensity to ensure consistent improvement.
Equipment Needed:
- Dumbbells (light to medium weight)
- Resistance bands
- Yoga mat
- Jump rope (optional)
- Chair or bench
Phase 1: Foundation (Weeks 1-4)
Focus: Building basic strength, endurance, and mobility.
Week 1 & 2: Full Body Strength + Cardio + Flexibility
Day 1: Strength (Full Body)
- Warm-up: 5 minutes of dynamic stretching
- Squats – 3 sets of 10 reps
- Push-ups (modified if needed) – 3 sets of 10 reps
- Bent-over Dumbbell Rows – 3 sets of 10 reps
- Glute Bridges – 3 sets of 15 reps
- Plank – 3 sets, 20 seconds each
- Cool-down: Stretching for 10 minutes
Day 2: Cardio
- Jump rope (or jog in place) – 2 minutes
- High knees – 1 minute
- Jumping jacks – 1 minute
- Rest for 30 seconds between each
- Repeat the circuit 4 times
Day 3: Rest or Active Recovery (light stretching or walking)
Day 4: Strength (Upper Body Focus)
- Dumbbell Chest Press – 3 sets of 10 reps
- Dumbbell Shoulder Press – 3 sets of 10 reps
- Bicep Curls – 3 sets of 12 reps
- Tricep Dips (using a chair) – 3 sets of 10 reps
- Russian Twists – 3 sets of 15 reps per side
Day 5: Flexibility & Mobility
- 30-second stretches: hamstring stretch, hip flexor stretch, shoulder stretch, child's pose, cat-cow pose.
- Hold each pose for 30-40 seconds and focus on deep breathing.
Week 3 & 4: Progressive Overload
Day 1: Full Body Strength
Increase reps to 12-15 for all exercises and add weight as necessary.
Day 2: Cardio
Add an extra round to the cardio circuit (total 5 rounds).
Day 3: Rest or Active Recovery
Day 4: Lower Body Strength
- Goblet Squats – 3 sets of 12 reps
- Step-Ups (using a chair) – 3 sets of 10 reps per leg
- Glute Bridges – 3 sets of 15 reps
- Side Lunges – 3 sets of 10 reps per side
- Plank – 3 sets of 30 seconds
Day 5: Flexibility & Mobility
Same as Week 1-2 but increase hold time for each stretch to 40 seconds.
Phase 2: Progression (Weeks 5-8)
Focus: Increasing intensity, adding variety, and improving endurance.
Week 5 & 6: Full Body Split
Day 1: Upper Body Strength
- Dumbbell Bench Press – 4 sets of 10 reps
- Dumbbell Lateral Raises – 4 sets of 12 reps
- Bent-over Dumbbell Rows – 4 sets of 12 reps
- Push-ups – 4 sets of 12 reps
- Plank to Push-up – 3 sets of 30 seconds
Day 2: Cardio & Core
- Jump rope – 3 minutes
- Burpees – 10 reps
- Mountain Climbers – 30 seconds
- Rest 30 seconds and repeat for 5 rounds
Day 3: Rest
Day 4: Lower Body Strength
- Bulgarian Split Squats – 3 sets of 10 reps per leg
- Deadlifts (using dumbbells) – 3 sets of 12 reps
- Glute Bridges – 4 sets of 15 reps
- Side Plank – 3 sets of 30 seconds per side
Day 5: Flexibility & Mobility Focus on hamstrings, hip flexors, and shoulder stretches. Include yoga poses like pigeon pose and cobra stretch for mobility.
Week 7 & 8: Increased Intensity
Increase weights where possible and add an extra set to each strength workout (now 4-5 sets).
Phase 3: Transformation (Weeks 9-12)
Focus: Maximum effort, endurance, and increased flexibility.
Week 9 & 10: Targeted Strength and Cardio
Day 1: Upper Body Strength
- Same as Week 5-6, but increase reps to 15-20 or add weight.
Day 2: HIIT Cardio
- 40 seconds work, 20 seconds rest (repeat each 5 times):
- Jump squats
- High knees
- Push-ups
- Jumping jacks
Day 3: Rest
Day 4: Lower Body Strength
- Same as Week 5-6, increase reps to 15-20 or add weight.
Day 5: Flexibility & Mobility
- Include longer hold times (45-60 seconds per stretch), focusing on deep breathing and improving range of motion.
Week 11 & 12: Final Push
Repeat the same structure as Week 9-10, but aim for the highest reps or weight you can handle. Add extra rounds to cardio or increase workout intensity with shorter rest periods.
Additional Tips:
- Warm-up: Always warm up with 5-10 minutes of light cardio or dynamic stretching.
- Cool-down: Include 5-10 minutes of stretching after every workout to improve flexibility.
- Nutrition: Support your workouts with a balanced diet rich in protein, healthy fats, and complex carbs to promote muscle recovery and growth.
By following this 12-week program, you will build strength, improve endurance, and enhance
flexibility, setting the foundation for long-term fitness success.
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