Bodybuilding for beginners & Intermediate lifters
Kayli Jo Fitness
BodybuildingGoing to the gym can be scary and not everyone knows where to begin. I have created a program that is built to make your experience with becoming happier and healthier easy! This 12 week program is built to help guide beginners and intermediate lifters between 4 different phases built over the course of 12 weeks along with weekly checkins with me.
Break down of the 12 week program: Weeks 1-3 of this program is a base building phase to get your muscles primed for some of the following weeks where we try to lift heavier with fewer repetitions. Weeks 4-6 is strength and hypertrophy phase.
Weeks 7-9 is high rep training.
Weeks 10-12 is superset training.
Each week has a push day, pull day, leg day, and full body day!
The first 6 weeks has 4 lifting days, 2 cardio days, and 1 rest day. The last 6 weeks has 4 lifting days with minimal cardio incorporated into the program for the day.
A
Dead Bug
2 x 20
B1
Forearm Wall Slide w/ Retraction
3 x 10
B2
Band Pull-Apart
3 x 15
C
DB Bench Press
4 x 10
D
Incline DB Bench Press
4 x 10
E
DB Fly
4 x 10
F
DB Shoulder Press
4 x 10
G
DB Lateral Raise
4 x 10
H
Rear Delt Flyes
4 x 10
I
Tricep Pushdown
4 x 10
J
Bench Dips
4 x 10
A
Cardio
1 x 30:00
A
Bird Dog
3 x 10
B
PT- Back: Scapular clock
3 x 10
C
Band Pull-Apart
3 x 15
A
Seated Cable Row
4 x 10
B
Pull-Up
4 x 10
C
Lat Pulldown
4 x 10
D
DB Bicep Curls
4 x 10
E
EZ Bar Curl
4 x 10
F
Hammer Curl
4 x 10
G
Plank
3 x 1
H
V-Ups
3 x 15
A
Dead Bug
2 x 20
B
Band Walks
2 x 20
C
Glute Bridge
2 x 15
D
Air Squat
2 x 15
E
Goblet Squat
4 x 10
F
Hack Squat
4 x 10
G
Leg Extension
4 x 10
H
Lying Leg Curl
4 x 10
I
Reverse Lunges
4 x 10
J
Romanian Deadlift
4 x 10
K
Calf Raise Series
4 x 20
L
Plank
2 x 1:00
M
Side Plank
2 x 1:00
A
Jumping Jacks
3 x 1:00
B
Mountain Climber
3 x 1:00
C
Walkout to High Plank
3 x 1:00
D
Battle Rope Alternating Waves
3 x 1:00
A
Bench Press
3 x 20
B
Seated DB Shoulder Press
3 x 20
C
Lat Pulldown
3 x 20
D
DB Bicep Curls
3 x 20
E
Tricep Pushdown
3 x 20
F
Goblet Squat
3 x 20
G
Lying Leg Curl
3 x 20
H
Plank
2 x 1:00
I
Bicycle Sit-Ups
2 x 20
J
Cardio
1 x 30:00
Kayli Brunette
I fell in-love with staying active and sports since about the time I could walk. I grew up revolving my life around sports and the gym. I have become very passionate about living a healthy lifestyle and I strive to live my life helping as many people as possible throughout my own journey. Certifications: CPT, CNS, MT, T1, PCT School: Current Bachelor of Science Nursing student
The key to success is to start before you're ready. There's never going to be a perfect time. So start NOW!
Get Bodybuilding for beginners & Intermediate lifters
Alexis
Alexis lost 30lbs in 5 months!
Verified Athlete"I’ve struggled with my weight for years, always fluctuating & trying to “diet” on my own but it never stuck. Kayli has helped me understand how to balance what I eat & feel the strongest I ever have. She has taught me how to implement balance in my everyday life so I can continue this journey."
