12 Week Strength Training Exercise Plan for Beginner’s

begginers-guide-weight-lifting

Welcome and congratulations on taking the initiative to build a healthy body and to have a healthy lifestyle. My name is Angeli and I am the Founder of Help For Fitness. Today I will be sharing my 12 week exercise plan to strength training for beginners.

Strength training will incorporate weight lifting as well as cardiovascular activities. It is best to use this program if you have exercised before but would like to learn bodybuilding exercises.

Definitions

What is a “rep”?

Rep is short for “repetition” and this is how many times you will repeat the exercise stated. For example, if the exercises states to do 10 reps, that means to do the specific exercise 10 times.

What is a “set”?

A set is a group of repetitions done back to back. For example if the exercise states to do 3 sets of 10 reps, that means that 1 set is equal to the stated amount of reps – which is 10.

Confused?

Another instruction you may see in the first week is: 3 Sets x 5 Reps

This means that 1 set is equal to 5 reps.

To complete this exercise, you will need to do 3 sets.

You must take a break in-between each set.

What is High Intensity Interval Training (HIIT)?

This method of training requires you to exert a high level of energy such as running really fast for 30 seconds, followed by 30 seconds of low to medium exercise such as walking. This mode of training is much quicker than traditional steady state cardio and burns a lot more calories, so if you can do HIIT, then I would encourage it!

What is steady state cardio?

This is doing a cardiovascular activity at one speed (usually low to medium intensity).

Examples of cardio activities are: walking, jogging, riding a bike, swimming or use an elliptical machine / cross trainer.

Steady state cardio is great if you are a beginner to working out.

Read Before You Start

The strength training exercise plan is broken down into three phases:

Phase 1: Week 1 – 4

Phase 2: Week 5 – 8

Phase 3: Week 9 – 12

The exercise regime in each phase will be the same for 4 weeks. 

Important note: Each week, try and lift a heavier weight than the week before for each exercise.

The Exercise Plan

Take this plan with you to the gym: Download the PDF / printable exercise plan here

Week 1 – Week 4:

Choose 3 days of the week and perform 1 workout per day.

Repeat the below workout for 4 weeks

Workout 1

  • Warm-Up: 5 Minute Walk / Cardio
  • 3 Sets x 8 Reps: Front Squats (Dumbbell or Bar)
  • 3 Sets x 8 Reps: Bulgarian Squats with Dumbbell
  • 3 Sets x 8 Reps: Squats with Dumbbells (holding on side)
  • 15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 2

  • Warm-Up: 5 Minute Walk / Cardio
  • 3 Sets x 8 Reps: Flat Bench Press
  • 3 Sets x 8 Reps: Incline Bench Press
  • 3 Sets x 8 Reps: Pull-ups (Negatives or Assisted)
  • 15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 3

  • Workout 3Warm-Up: 5 Minute Walk / Cardio
  • 3 Sets x 8 Reps: Deadlift
  • 3 Sets x 8 Reps: Chin-ups (Negatives or Assisted)
  • 3 Sets x 8 Reps: Standing military press
  • 15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Download the PDF / printable exercise plan here

Week 5 – Week 8

Choose 3 days of the week and perform 1 workout per day.

Repeat the below workout for 4 weeks

Workout 1

  • Warm-Up: 5 Minute Walk / Cardio
  • 3 Sets x 8 Rep: Back Squats (Dumbbell or Bar)
  • 3 Sets x 8 Rep:  Front Squats (Dumbbell or Bar)
  • 3 Sets x 8 Rep:  Bulgarian Squats with Dumbbell
  • 3 Sets x 8 Rep: Squats with Dumbbells (holding on side)
  • 3 Sets x 8 Rep: Kettle Bell Swings 3 Sets x 8 Reps
  • 15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 2

  • Warm-Up: 5 Minute Walk / Cardio
  • 3 Sets x 8 Rep:  Flat Bench Press
  • 3 Sets x 8 Rep:  Incline Bench Press
  • 3 Sets x 8 Rep: Pull-ups (Negatives or Assisted)
  • 3 Sets x 8 Rep: Dips using bodyweight
  • 3 Sets x 8 Rep:  Push-Ups 3 Sets x 5 Reps
  • 15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Workout 3

  • Warm-Up: 5 Minute Walk / Cardio
  • 3 Sets x 8 Rep:  Deadlift
  • 3 Sets x 8 Rep:  Chin-ups (Negatives or Assisted)
  • 3 Sets x 8 Rep: Standing dumbbell overhead military press
  • 3 Sets x 8 Rep: Bent over barbell rows
  • 3 Sets x 8 Rep: Dumbbell flyes
  • 15 Minutes of HIIT or 30 Minutes of Steady State Cardio (Your choice of cardio)

Download the PDF / printable exercise plan here

Week 9 – Week 12

Choose 3 days of the week and perform 1 workout per day.

Repeat the below workout for 4 weeks

Workout 1

  • Warm-Up: 3 Sets x 30 reps: Star Jumps
  • 3 Sets x 8 Rep:  Squats
  • 3 Sets x 8 Rep: Walking Weighted Lunges
  • 3 Sets x 8 Rep:  Front Squat
  • 3 Sets x 8 Rep:  Side Lunge
  • 3 Sets x 8 Seconds: Leg Press
  • 3 Sets x 8 Reps: Calf Raise
  •  3 Sets x 8 Reps: Kettle Bell Swings
  • 10 Minutes of Stretching

Workout 2

  • Warm-Up: 3 Sets x 30 reps: Star Jumps
  • 3 Sets x 8 Rep: Pull-Ups (Negatives or Assisted)
  • 3 Sets x 8 Rep:  Incline Bench Press
  • 3 Sets x 8 Rep: Flat Bench Press
  • 3 Sets x 8 Rep: Bicep Curls
  • 3 Sets x 8 Rep: Lateral Raise
  • 3 Sets x 8 Rep: Front Barbell Raise
  • 3 Sets x 8 Rep: Weighted Dips
  • 10 Minutes of Stretching

Workout 3

  • Warm-Up: 3 Sets x 30 reps: Star Jumps
  • 3 Sets x 8 Rep:Chin-ups (Negatives or Assisted)
  • 3 Sets x 8 Rep: Deadlift
  • 3 Sets x 8 Rep:  One Arm Dumbbell Row
  • 3 Sets x 5 Reps: Seated Back Row (Machine / Cables)
  • 3 Sets x 5 Reps: Tricep Extensions
  • 3 Sets x 5 Reps: Shoulder Press
  • 3 Sets x 5 Reps: Mountain Climbers
  • 10 Minutes of Stretching

Download the PDF / printable exercise plan here

CONGRATULATIONS! You have now completed the beginner’s guide to strength training. Well done!

If you have tried my 12 week strength training program, please feel free to leave me a comment below or email your transformation pictures and comments to info@helpforfitness.com

Angeli xx

Disclaimer

This exercise plan is to be used as a guide. Please consult your Doctor to ensure there are no pre-existing health issues that will prevent you from working out.

Help For Fitness will not be held liable for any injury caused during a workout. This guide is provided to you without consideration of your individual requirements. If you require a more personalised program, please contact a Personal Trainer.

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Author

Written by Angeli - Help For Fitness

Angeli is an avid health and fitness enthusiast and founder of Help For fitness. Angeli is currently studying a Lifestyle, Food and Wellness Coaching course. Angeli enjoys training, having fun and eating delicious and healthy food.

Questions / Comments about 12 Week Strength Training Exercise Plan for Beginner’s?

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