12 Week Plan Essay

12 week plan
Week 1 – 3 Monday
Exercise | Work Sets | Speed | Rest |
Back Squats | 4 x 4 | 311 | 2-3 m |
Bench Press | 4 x 4 | 311 | 2-3 m |
Bent Over Rows | 4 x 4 | 311 | 2-3 m |
Upright Rows | 2 x 20 | 211 | 1 m |
Calve Raises | 2 x 20 | 211 | 1 m |
Click Here For A Printable Log Of Week 1-3 Monday.
Week 1-3 Wednesday:
Exercise | Work Sets | Speed | Rest |
Lunges | 4 x 12-15 | 311 | 2-3 m |
Stiff Leg Deadlifts | 4 x 12-15 | 311 | 2-3 m |
Dips | 4 x failure | 311 | 1 m |
Chin Ups | 4 x failure | 311 | 1 m |
Weighted Abdominal Work | 3 x 30 | 211 | 1 m |
Click Here For A Printable Log Of Week 1-3 Wednesday.
Week 1-3 Friday:
Exercise | Work Sets | Speed | Rest |
Deadlifts | 4 x 4 | 311 | 2-3 m |
Military Presses | 4 x 4 | 311 | 2-3 m |
Wide Grip Pull Ups | 4 x 4 | 311 | 2-3 m |
Barbell Shrugs | 2 x 20 | 211 | 1 m |
Calve Raises | 2 x 20 | 211 | 1 m |
Weeks 4-6 Monday:
Exercise | Work Sets | Speed | Rest |
Back Squats | 5 x 5 | 311 | 2-3 m |
Stiff-Leg Deadlifts | 5 x 5 | 311 | 2-3 m |
Barbell Curls | 5 x 5 | 311 | 2-3 m |
Barbell Shrugs | 3 x 30 | 311 | 1 m |
Calf raises | 3 x 30 | 311 | 1 m |
Click Here For A Printable Log Of Weeks 4-6 Monday.

Weeks 4-6 Tuesday:
Exercise | Work Sets | Speed | Rest |
Dumbbell Bench Presses | 5 x 5 | 311 | 2-3 m |
Barbell Rows | 5 x 5 | 311 | 2-3 m |
Dumbbell Shoulder Presses | 5 x 5 | 311 | 2-3 m |
Weighted Abdominal Work | 3 x 30 | 211 | 1 m |
Click Here For A Printable Log Of Weeks 4-6 Tuesday.
Weeks 4-6 Thursday:
Exercise | Work Sets | Speed | Rest |
Deadlifts | 5 x 5 | 311 | 2-3 m |
Lunges | 5 x 5 | 311 | 2-3 m |
Close Grip Presses | 5 x 5 | 311 | 2-3 m |
Barbell Shrugs | 3 x 30 | 311 | 1 m |
Calve Raises | 3 x 30 | 311 | 1 m |
Click Here For A Printable Log Of Weeks 4-6 Thursday.
Weeks 4-6 Friday:
Exercise | Work Sets | Speed | Rest |
Incline Bench Presses | 5 x 5 | 311 | 2-3 m |
Seated Row | 5 x 5 | 311 | 2-3 m |
Military Presses | 5 x 5 | 311 | 2-3 m |
Weighted Abdominal Work | 3 x 30 | 211 | 1 m |
Click Here For A Printable Log Of Weeks 4-6 Friday.
Stage 3 - 6 x 6 Strength Phase:
Weeks 7-9 Monday:
Exercise | Work Sets | Speed | Rest |
Back Squats | 6 x 6 | 311 | 2-3 m |
Bench Press | 6 x 6 | 311 | 2-3 m |
Bent Over Rows | 6 x 6 | 311 | 2-3 m |
Upright Rows | 3 x 15 | 211 | 1 m |
Calve Raises | 3 x 15 | 211 | 1 m |
Click Here For A Printable Log Of Weeks 7-9 Monday.

Weeks 7-9 Wednesday:
Exercise | Work Sets | Speed | Rest |
Lunges | 4 x 8-12 | 311 | 2-3 m |
Stiff-Leg Deadlifts | 4 x 8-12 | 311 | 2-3 m |
Dips | 4 x failure | 311 | 1 m |
Chin Ups | 4 x failure | 311 | 1 m |
Weighted Abdominal Work | 3 x 30 | 211 | 1 m |
Click Here For A Printable Log Of Weeks 7-9 Wednesday.
Weeks 7-9 Friday:
Exercise | Work Sets | Speed | Rest |
Deadlifts | 6 x 6 | 311 | 2-3 m |
Military Presses | 6 x 6 | 311 | 2-3 m |
Wide Grip Pull Ups | 6 x 6 | 311 | 2-3 m |
Barbell Shrugs | 3 x 15 | 211 | 1 m |
Calve Raises | 3 x 15 | 211 | 1 m |
Click Here For A Printable Log Of Weeks 7-9 Friday.
Stage 4 - 7 x 7 Strength Phase:
Weeks 9-12 Monday:
Exercise | Work Sets | Speed | Rest |
Back Squats | 7 x 7 | 311 | 2-3 m |
Stiff-Leg Deadlifts | 7 x 7 | 311 | 2-3 m |
Barbell Curls | 7 x 7 | 311 | 2-3 m |
Barbell Shrugs | 3 x 30 | 311 | 1 m |
Calf raises | 3 x 30 | 311 | 1 m |
Click Here For A Printable Log Of Weeks 9-12 Monday.
Weeks 9-12 Tuesday:
Exercise | Work Sets | Speed | Rest |
12 Week Plan EssayDumbbell Bench Presses | 7 x 7 | 311 | 2-3 m |
Barbell Rows | 7 x 7 | 311 | 2-3 m |
Dumbbell Shoulder Presses | 7 x 7 | 311 | 2-3 m |
Weighted Abdominal Work | 3 x 30 | 211 | 1 m |
Click Here For A Printable Log Of Weeks 9-12 Tuesday.

Weeks 9-12 Thursday:
Exercise | Work Sets | Speed | Rest |
Deadlifts | 7 x 7 | 311 | 2-3 m |
Lunges | 7 x 7 | 311 | 2-3 m |
Close Grip Presses | 7 x 7 | 311 | 2-3 m |
Barbell Shrugs | 3 x 30 | 311 | 1 m |
Calve Raises | 3 x 30 | 311 | 1 m |
Click Here For A Printable Log Of Weeks 9-12 Thursday.
Weeks 9-12 Friday:
Exercise | Work Sets | Speed | Rest |
Incline Bench Presses | 7 x 7 | 311 | 2-3 m |
Seated Row | 7 x 7 | 311 | 2-3 m |
Military Presses | 7 x 7 | 311 | 2-3 m |
Weighted Abdominal Work | 2 x 20 | 211 | 1 m |

12 Week Plan Essay 7.1 of 10 on the basis of 2294 Review.