12 week workout plan

12 Week Workout Plan

For how long do you think one has to follow a particular workout regimen to see results? From most people’s point of view, you’re likely to notice some changes after the third week of following a particular regimen, that’s less than a month and they can disappear if you stop exercising. But if you extend it to as much as 3 months, the results are going to be so evident to anyone who cares to look, and it’ll take quite a while for them to go anywhere, that is if you decide to stop working out. Basically, if you hope to achieve a short-term fitness goal, the best way to do that is to tailor your regimen into a 12 week workout plan.

What are the Benefits of 12 Week Workout?

Specifically, this helps you to map out your fitness aims and place a time limit to it. Everything will be laid out in front of you – what to eat, how much you should eat, what exercises you should do, and when to do them.

The first thing is to ask yourself, what do you want to achieve with regard to your physical appearance? Do you just want to lose some weight and tone your body, or do you want to slim down, tone your appearance, and also build some muscles? If the latter is what you want, then you should go for a 12 week workout plan to get ripped.

The general benefits of this routine include

  • You’ll lose some fats, which naturally comes with exercising.
  • The muscles in your body will get some real attention which will help them to grow stronger and pop the more.
  • Every food you eat is counted as per calories and nutrition. This will help you keep the calories away and give your muscles the right nutrients to grow.
  • Your physical appearance would change for good – a well-toned physique or a more ripped and hulked look depending on your goal from start.
  • Develop resilience, strength, and endurance over a period of 3 months

All these benefits apply to both men and women, but the moves and nutritional plans may differ. For instance, the 12 week workout plan for women focuses more on the lower body than the upper body, but for men, it focuses more on the upper body than the lower body.

General Workout for 12 Week Plan

See the routine after the tables below.

A Section

Exercise Set Rep
One Arm Dumbbell Row 3 10 – 12
Skullcrushers 3 10 – 12
Pull Ups 3 10
Seated Barbell Press 3 8 – 10
Dumbbell Curl 3 10 – 12
Incline Bench Press 3 8 – 10

B Section

Exercise Set Rep
Leg Press Calf Raise 3 15 – 20
Leg Curl 3 12 – 15
Leg Extension 3 12 – 15
Squats 3 8 – 10
Plank 3 60 seconds
Twisting Hanging Knee Raise 3 20

C Section

Exercise Set Reps
EZ Bar Preacher Curl 3 10 – 12
Dumbbell Lateral Raise 3 12 – 15
Barbell Row 3 8 – 10
Lat Pull Down 3 10 – 12
Cable Tricep Extensions               3 10 – 12
Dumbbell Bench Press 3 10

D Section

Exercise Set Reps
Russian Twist 3 20
Leg Press 3 15 – 20
Cable Crunch 3 20
Walking Dumbbell Lunge 3 10
Seated Calf Raise 3 15 – 20
Stiff Leg Deadlift 3 8 – 10


From the tables above, you can easily pick out your plan for each day of your 12 week workout plan to lose weight and build mass. Here is a routine suggested by professional bodybuilders.

  • Day 1 – A section
  • Day 2 – B section
  • Day 3 – Off
  • Day 4 – C section
  • Day 5 – D section
  • Day 6 – Off
  • Day 7 – Off

Nutritional Plan for Men and Women

A one- week diet for women:

  • Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.

After the first week, start over again from the first day down to the last for the second week. Do that again for each week to cover all of your 12 week workout plan for females.

A one-week diet for men:

  • Week one – 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.

Follow this routine every day and every week till you get to the end of your program. The theory is that the more calories you consume, the better your results turn out to be at the end of your 12 week get ripped workout plan.