This structured 12-week program is designed for beginners looking to build muscle, strength, and confidence in the gym. It includes progressive resistance training focused on proper form, controlled tempo, and optimal volume to maximize hypertrophy. You'll get a detailed workout plan with progression and support to ensure steady muscle growth while minimizing the risk of injury. Perfect for those new to training or getting back into a routine.
A
DB Bench Press
3 x 12
B
Seated DB Shoulder Press
3 x 12
C
Incline DB Bench Press
3 x 12
D
DB Lateral Raise
3 x 15
E
Tricep Rope Pushdowns
3 x 15
F
Hanging Leg Raise
3 x 15
A
Goblet Squat
3 x 12
B
Romanian Deadlift
3 x 12
C
DB Bulgarian Split Squat
3 x 12
D
Seated Calf Raises
3 x 15
E
Plank
3 x 45
A
Lat Pull Downs
3 x 12
B
Seated Row
3 x 12
C
Cable Facepull
3 x 15
D
Hammer Curl
3 x 12
E
Preacher Curl
3 x 15
F
Hanging Leg Raise
3 x 15
A
Hip Thrust
3 x 12
B
Seated Machine Hamstring Curls
3 x 15
C
DB Step Up
3 x 12
D
Standing DB Calf Raise
3 x 15
E
DB Russian Twist
3 x 15
Since 2011, I've Helped 100s of Family-Driven Fathers build Strength, Gain Muscle, And Lose 20-60Lbs In 6 Months
There's no time like the present. Start today, get yourself moving and go chase down those goals. Your best version of yourself is right around the corner!
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