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.

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Full Body Weighted Workout

Full Body Weighted Workout

Hello fitness lovers! So, if you want a full body weighted workout that would torch all the excess fats in your body and leave you with a well-toned and defined structure then this is the post for you. There are two levels to this informative piece, namely

  • How to lose excess weight and get in shape. This level is for anyone that may be battling with overweight and wants to trim down.
  • How to gain muscle weight. This is for those who are on the lanky side but want to gain some muscle weight.

There may be other levels in-between these two, but they are the basic ones that have something to offer anyone at all who is looking to reap the benefits of a full body weights workout program. Understand that the rate at which you slim down or bulk up is unique to your DNA. You can follow a routine that is tailored specifically for you if you wish to see faster results, but if you’re going to follow a more generic one, then do not expect to have the same rate of success as the next person. It may be faster than others, or it may be the other way around. Whatever be the case, just keep going and you’ll get there with time.

Getting Started

In order to see results within a reasonable time frame with regards to your full body weight workout for weight loss or gain, here are a few things you have to keep in mind.

  • Nutrition matters – Basically, all you have to do is eat healthy less calories every day. Cut out fast foods, processed foods, excess sugar, fries, and alcohol. Eat a limited quantity of carbs and more or protein. Drink a lot of water too.
  • Prepare your mind – One way to do this is by having a clear goal and a strong reason to back it up. This will keep you going even after your initial motivation dies off.
  • Remain accountable – Having someone to encourage you can help you go farther than you expect. It can be a coach or someone who has the same goals as you.

Full Body Workout Routine to Lose Weight

Starting with the first level, here is a full body workout routine for weight loss at home and in the gym, or anywhere you choose to exercise at. The point is, they are so simple that you can do them anywhere you like.

  • Running/HIIT – 2 sets of 4 reps
  • Crunch squats – 2 sets of 25 reps
  • Burpee – 3 sets of 15 reps
  • Jump lunges – 3 sets of 20 reps
  • Kettlebell swing – 3 sets of 30 reps
  • Dumbbell squats and press – 3 sets of 25 reps
  • Box jumps – 3 sets of 15 to 10 reps
  • Golf swing – 3 sets of 8 to 10 reps
  • Crunches – 3 sets of 8 to 10 reps
  • Barbell squats – 3 sets of 8 to 10 reps
  • Bent over barbell row – 3 sets of 6 to 8 reps
  • Standing calf raises – 2 sets of 8 to 10 reps
  • Superman – 2 sets of 8 to 10 reps
  • Dumbbell bicep curl – 2 sets of 15 to 20 reps

These moves will give you a thorough body workout in less than an hour per day, for at least 3 days in a week. Seeing as this is a full body workout for weight loss, you need to stay on track to achieve the results you desire but remember not to overdo it. Select about 7 to 10 moves per day and always take quality rest time on intervals and improve the intensity of the routine every week.

Full Body Weighted Workout for Bulking Up

If you are a hard gainer, and you want to put on some weight, well, exercise is not readily the first thing that comes to your mind, right? But that is quite contrary to the case. A full body workout with weights combined with bare nutritional necessities would help you build some weight and also sculpt your structure the way you want it. You also have to prepare your mind to go on with the routine for longer than ordinary seeing as you are a hard gainer. It can be an uphill task, so an accountability partner would make a whole lot of difference.

On that note, here are some moves that constitute the perfect full body weight workouts for muscle gain.

  • Goblet squats – 3 sets of 10 to 15 reps
  • Split stance single arm row – 3 sets of 10 to 15 reps per side
  • Single arm-overhead – 3 sets of 10 to 15 reps for each hand
  • Dumbbell reverse lunges – 3 sets of 10 to 15 reps
  • Reverse grip biceps curl – 3 sets of 10 to 15 reps
  • Chest press – 3 sets of 20 to 15 reps
  • Unilateral triceps extension – 3 sets of 10 to 15 reps per side
  • Deadlift – 3 sets of 12 to 15 reps
  • Dumbbell bench press – 3 sets of 10 to 12 reps
  • Seated shoulder press – 3 sets of 10 to 12 reps
  • Ab wheel roll-outs – 3 sets of 10 to 12 reps
  • EZ bar bicep curls – 3 sets of 8 to 12 reps
  • Tricep extension – 4 sets of 8 to 10 reps

If you don’t want to go to the gym, you can get creative with your dumbbell and create a full body dumbbell workout for weight loss and muscle gain in your house. Remember to take it gradually and not overdo it. Increase the intensity every week, and give your body at least 2 days to rest and recuperate.

Some benefits of a full body workout include:

  1. It is the best way of getting the most out of your time on a busy schedule
  2. It emphasizes quality over quantity and offers great benefits
  3. One exercise can work a bunch of muscle groups at once

Full body weight training workout plans are also a great place to start from if you are feeling a little uneasy to go to the gym right from day one. With no one looking at you, you can focus better. Plus, you have your tools to yourself, so you do not have to wait your turn every now and then.

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Dirty 30 Workout

Dirty 30 Workout

During any celebration, the salespeople go on a marketing overdrive offering additional calories for free. We are unsuspectingly gullible who like the idea of having some food for no extra cost. We forget about the pledges we take when we start our workout routine. Once we indulge in such food items, the only way out is the dirty 30 workout to shed the extra pounds that are added.

We will need to ensure that we get rid off the excess flab that we may have gathered during the festive season. To ensure that we get back in shape, the workout session is usually for three weeks. Now, as we start into the session, it may seem easy. It gets tougher when we have to do this regularly. In this article, we will discuss in detail about the workout schedule to be followed in the session.

Let Us Start With Dirty 30 Workout

To begin with the session, you need to do sledge pulls and the chin-ups along with some of the Turkish get-ups. The person is required to ensure the repetitions are also completed within a minute. If you are fine with this session, move on to the larger one.

We will be able to lose a lot of weight if we follow the regimen with full diligence. It helps further if you are also following a diet regimen along with the workout session. The dirty 30 workout ensures proper consumption of oxygen which will remove the excess fat for you. We can start with the barbell deadlift, which involves us to squat and lift the barbell lying on the ground. The chest is kept forward, and we look forward after lifting the bar to the level of the thigh.

The next one in the line-up is the press upon the incline. We put the hands apart from the shoulder on the bench while legs are on the ground. The arms are then bent so that the chest touches the bench, and then we move back where we started.

The next one involves standing with the chest parallel to the ground. Then the barbell is lifted into the lower part of the chest and then returned to the starting position. The next up is the front squat which involves us to stand with barbell clutched at the upper portion of the chest. We will now have to bend the knees so that the thigh is parallel to the floor. We will then move up to the earlier position.

The next one in the dirty 30 workout involves us to put the barbell at the level of the shoulder with the feet together. In the next instance, we have to hoist it above the head with the arms extended.

Who is This Program for?

The regimen allows us to lose weight very quickly. We may have gained weight after the festive season, and we want to go back to our earlier stance; so, this is the ideal workout regimen. We must note that this regimen is not for the absolute novice. It will require us to have some experience of doing workouts.

There are other variations of the dirty 30 workout. Some of them are brought out by fitness companies. One such programme covers the pilates free extreme along with the lower fix extreme along with the yoga fix extreme among others.


We understand that some people wish to lose weight very fast. The dirty 30 workout is ideal for them as it follows a scientific process as well. There could be variations to the programme, and we may contact the gym instructor for customisations.

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Beginner Gym Workouts Female

Beginner Gym Workouts Female

When starting out a task for the first time, there is always a high likelihood that the task will take more time and appear more challenging. The second time around, it may not be so anymore because you now have the experience and you’re beginning to get used to it. With time, you’ll start to enjoy it and you tend to complete it in less time. This is what a beginner gym workouts female routine feels like, but you have to pull yourself together and blast through it when such challenges face you. And in no time, you’ll begin to enjoy it as well as the results of your efforts.

What to Expect From Beginner Gym Workouts Female

First of all, you should prepare your mind to face some tough challenges both physically and mentally because it’s going to be all that and more. Resolve to keep going no matter how overwhelming and impossible it gets.

The next thing would be to have a clear idea of what your body looks like and what changes you want to see after a period of time – should be up to 3 months at least. with this, you’d know what types of exercises that are right for your goal. For instance, if you wish to shed some pounds, then you should go for a beginners gym workout female weight loss plan.

Finally, put your nutrition in order. You cannot eat whatever you feel like and expect to have great results from working out if at all. So, get a nutritionist to help you pick out the best foods that would help you achieve your fitness goals in the shortest time possible. Whatever you do, do not starve yourself and drink a lot of water.

Simple Cardio Workout Plan for Ladies

A proper female gym workout for beginners should involve all sort of training, including the cardio. Here is a rundown of what to expect.

Working out in a gym offers you an array of routines to choose from. You can split them into different days and work your way through them per week. Some of the equipment you’ll likely make use of include:

  • Stationary bikes
  • Stair climbers
  • Treadmills
  • Elliptical machine
  • Rowers
  • ETC

Always start with a low speed and then increase it to your preference. Each session should take between 10 to 15 minutes. With time, after you’ve gained a stronger cardiorespiratory system, then you can multiply your time per session by 2 or more.

How to do cardio with a stationary bike:

  • Get on the stationary bike and take about 5 minutes to get your body warmed up with simple weights at a low pace cycling
  • Cycle at a moderate speed for 120 seconds
  • Increase your speed of cycling in the following 3 minutes. Go all out here – go as fast as you possibly can and increase the resistance too
  • For a beginner gym workout plan female, it is important you reduce your speed to your regular moderate pace for another 120 seconds and then speed it up for another 3 minutes. Keep repeating it in this manner for about 20 minutes
  • Keep cycling but reduce your pace all the way down like when you’re warming up. This will help you catch your breath and relax a bit before going another round if need be.

Important tip: You may feel wasted after 20 minutes, but try to keep cycling but at a slower speed while you rest. This will make you more likely to go another round after 5 minutes, and also increase the intensity of the exercise.

Just to make things more balanced, your beginner gym workout routine female should involve a bit of strength training. This will help to build your bone density and increase your lean muscles. Some of the moves under this classification include:

  • Leg press
  • Back rows
  • Squats
  • Lunges
  • Planks
  • Leg press
  • Chest press
  • Deadlift
  • Bicycle crunches
  • Shoulder press
  • Assisted pull-ups
  • ETC

According to experts from the American Council on Exercise, beginner gym workout female weight loss does not have to be all about cardio. A little strength training goes a long way to help you shed some pounds as well as the density of your bones. You do not need to do all the moves every day. You can alternate them in the following order.

  • Monday – full body strength training
  • Tuesday – cardio
  • Wednesday – foam roller exercise
  • Thursday – cardio
  • Friday – full body strength training
  • Saturday – cardio
  • Sunday – rest

Wednesday should be for rest, but instead of doing nothing, you should do the simple and relaxing foam roller exercises to help suit your sore muscles. The beginner gym workout female was specifically designed with the female body in mind, so it may not work so well for men seeing as their bodies are different.

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Home Workout for Women

Home Workout for Women

In a matter of minutes, this article will show you that it is possible for our dear ladies to lose weight or keep fit without ever stepping a foot into a gymnasium. The main goal of this piece centers on workout at home for women; our pride and everything. Women rule the world, so they need to be in shape to be able to please the eyes of men. Anyway, that was just on a hilarious note – some women just exercise to stay fit and live long.

At home workouts for women have been a game-changer. These exercise sessions are carefully planned to ensure that women reap the best fruits from their labor, all within the confines of their home. But why is this innovation necessary? It’s simple – traditional gym centers are becoming more common, but also more expensive. This leaves a large portion of the female population to be lagging in the fitness quest. Women are busy people – they hardly get time to go out for evening workouts in the gym. With plenty house chores on their table, e.g preparing some food for the family, doing some washing, sitting babies and a lot more.

That is why this article has come to answer the needs of our beautiful women. With at home workout for women, they will never miss a single moment of fitness and weight loss. Most importantly, they will finally have the chance to keep their perfect body shape, making their partners smile and other women jealous of their bodies. Which woman won’t like to appear sexy with curves? Maybe none! Men love curvy and bootylicious women – that is not a new story. If you have been yearning to perfect body, then you are on the right page.

Without wasting much time, let’s dive deeper into the topic. If you are new in the game, there is no excuse to be left out. This includes a  beginner workout for women at home.

Some Cool Workout for Women At Home

When you are ready to start the workout routines for women at home, do a 5-minute warm up activity. This could be done by jogging, running etc. Basically, this gets you ready to undergo the next set of workouts. Now do the following workouts:


You don’t need to visit a gym before you can jump. Once you have a good pair of legs, you are good to go. But there is a catch – you don’t just jump haphazardly when you are looking to improve or maintain your body shape. For best results, you need to jump professionally. This session will last for only a minute.

  • Make sure you are clad in fitness gear (footwear and clothes).
  • Start the jumps with arms spread out.
  • As you go up, fly up the hands.
  • You could do this for 45 secs to 1 minute and then stop.

Knee Drive

This home workout for women is done in combination with backwards movements (reverse lunge).

  • Stand upright with both feet.
  • Take a large step backwards with the left foot.
  • As you do so, you would have to drive forward your flexed left arm. This would help you to keep your balance.
  • Bend knee at angle 90, horizontal to the ground.
  • Start driving your left knee upwards.
  • Maintain balance using the same time right arm.
  • You could download this for up to 10 times on each leg.

Crab Walk

Crab walk? That may sound weird. However, the concept is simple and the results are rewarding. Basically, we are going to imitate how crabs walk. Crab walk is part of the workout for women at home

  • You begin this routine by bending your knees to sit on the floor.
  • Stretch out your two hands backwards to touch the floor (at a distance of about 2 inches, behind your body). Ensure that you point your fingers (on the floor) away from your back.
  • Then raise up your hips (2 or 3 inches above the ground.)
  • You are now set to begin the home workouts for women
  • Move forward your right foot and follow it with a motion of the left hand.
  • The same procedure must be repeated for the other foot.
  • In all, 20 steps (10 for each foot) would be enough to complete the session.

More Active Workouts

Now, let’s get more active and crazier. The above workouts for women at home were just for beginners’ sake. Now we are moving into routines that will give you the sexiest body you have been dreaming about. For this level, you may have to equip yourself with lightweight dumbbells and a yoga mat. If you lack the mat, resort to a softer surface – it would still do the job.  With the following routines, we aim to improve your overall fitness.

Single-Leg Deadlift

According to a fitness coach (Jacqueline Brennan), deadlifts also workout the butt (glutes) and other body muscles. This makes them suitable as workout at home for women.  The experience become more challenging but better when this exercise is performed on a single leg; it pushes you to keep your balance. Here is how the deadlifts go like:

  • Grab a medium-sized dumbbell.

This is very important and must be stressed because, it’s dangerous for beginners or inexperienced women to start an exercise routine by lifting heavy dumbbells. Remember, by using a heavy dumbbell, your deadlift can prove fatal as “lifting death itself”. Some women are very strong, but please, this is not the best time to try proving that “what men can do, women can even do it better”. Anyway, that was just a caution. Let’s continue with the deadlift.

  • Stand on the left foot.
  • Keep your body engaged. You chest region should be up throughout the whole time of movement.
  • Keep right foot behind and bend a knee to make the lower part of the right leg to appear horizontal with ground. Then bring low your body (as low as it allows you).
  • Stop and return to the original position. 
  • You could repeat this single-leg deadlift up to 10 times on each side.

Side Plank

Here is another great at home ab workouts for women. But what are abs? They are the abdominal muscles; when those muscles are properly worked out, women look sexy as hell at their tummies. The strength of your abs play a big role in defining your body shape.

Most girls love to have flat tummies (because that’s what kills the men). A protruding stomach (pot belly) is never voted as the right shape. It’s gives discomfort and low self-esteem to its owner. That’s why you have to pay more attention here.

  • Straighten up the knees and lie down to the left.
  • Use the elbow and forearm to Support the upper section of your body.
  • Move up your hips to align your ankles and shoulders.
  • Retain this position for a period of 30 secs.
  • Then turn round to the right side and repeat the procedure.
  • Don’t forget to retain the alignment position for 30 s each.  
  • As you slow gain experience, you can even increase holding the position to 45-60 s.


Contrary to what you may be thinking, push-ups aren’t only for men. They are part of the workout plan for women at home. You don’t need to spend a buck at a gym. Once you are ready to keep fit, push-ups can be done everywhere, even in the corner of your room. When performed excellently, push-ups challenge your entire body (especially, the chest region).

Their strenuous nature help to burn calories. This is really beneficial when you are hell-bent on a weight loss journey. It also trains your body to master its movement functions, thereby making you struggle less when performing other exercise activities. For stronger and well-built arms, do these arm workouts for women at home

Here is how to do push-ups.

  • Stand on a non-slippery surface
  • Lower both hands to touch the ground (on all fours). 
  • Stretch your closed feet backwards.                    
  • Keep your hips up and lower your body until your chest nears contact with the ground.
  • Then push up your body to its original position.

NB: If your chest touches the ground, the push-up is flawed and ineffective.


The best at home workout for women comprise several exercise routines. But it should be well-noted that, apart from physical exercises, diet also matters significantly to weight loss. As you do some workouts, you need to watch what you eat. Drink about 2.5 liters of mineral water daily, to hydrate your body and replace the water lost through sweating.

A good protein diet will repair and grow your muscles. Protein keeps you toned and strong. Fresh vegetables should be included in your menu as they provide dietary fiber for easy digestion. When you follow these workout plans for women at home, you will be in shape and stay strong. The beginning might seem tough but if you are able to endure the little pains and stick to the routine, you will definitely conquer and be your own boss.

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