Male 12-Week Upper/Lower Body Training Program

Silvia Kovacsova

Strength & Conditioning
Coach
Silvia Kovacsova

Want to Build Muscle, Drop Body Fat & Feel Stronger Than Ever?

This 12-Week Upper/Lower Body Training Program is designed specifically for men who want real results, without the guesswork.

✅ Perfect for beginner to intermediate levels

✅ Focused on strength, size, and fat loss

✅ Combines resistance training, core work, and strategic progression

✅ Structured over 3 powerful phases to keep you improving every week

What You’ll Get:

Weeks 1–4: Master the basics and build a solid foundation 🪨

Weeks 5–8: Turn up the intensity and start growing real strength 💪

Weeks 9–12: Push hard with advanced intensity techniques and see serious gains 🏋️

This is your complete blueprint to training with purpose, and getting results you can see and feel.

$59
Get Male 12-Week Upper/Lower Body Training Program
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Build Muscle, Burn Fat
12 weeks of programming focused on the essentials of fitness: gaining strength, building size, and cutting fat with targeted workouts
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Focused Training
Transform your body with three transformative phases built to take out the guesswork and deliver results
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Built for All Skill Levels
This program is designed with the ideal balance for beginners to intermediates alike. Perfect for the athlete just getting started, building to that next level, or ready to break through a plateau
Features
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Programming 4 days per week
4 days of progressive, inclusive strength and conditioning workouts designed for every athlete
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HD Video Guidance
Silvia instructs you on every movement to keep your technique and form on point
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Coaching Built on Experience
Whether coaching in the gym or competing on stage, Silvia is laser focused on fitness and puts her 20+ years of training experience to work for you
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Delivered through TrainHeroic
Train with purpose, and focus on lifting. Improve your fitness journey—powered by one simple app.
Equipment
Required
Commercial Gym or Fully Outfitted Home Gym
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Prone Lying Scapular Retractions

3 x 20

B

Cable Crunches

3 x 15

C

Shoulder Press Smith Machine

3 x 15

D

Plate Loaded High Row

3 x 15

E

Machine Shoulder Press

3 x 15

F

Seated Cable Row

3 x 15

G

Dumbbell Lateral Raises

3 x 15

H

Face Pull

3 x 15

I

Dumbbell Biceps Curls

3 x 15

J

Cable Bar Tricep Pushdowns

3 x 15

Monday
Week 1 Day 2

Warm Up

A

1-2 Rounds x 15/20 reps per leg: Banded Side Walk + Glute Bridge Body weight squats Leg swings

B

Plank

3 x 60

C

Hip Adduction

3 x 15

D

Hack Squat

3 x 15

E

Leg Press

3 x 15

F

Walking Dumbbell Lunges

3 x 15

G

Seated Hamstring Curls

3 x 15

H

Back Extension

3 x 15

I

Sissy Squat

3 x 15

Tuesday
Rest or Light Cardio
Wednesday
Week 1 Day 4

A

Prone Lying Scapular Retractions

3 x 20

B

Side Plank with Hip Dips

3 x 15

C

Dumbbell One Arm Rows

3 x 15

D

Incline Dumbbell Press

3 x 15

E

Chest Supported DB Row

3 x 15

F

Pin Loaded Chest Press

3 x 15

G

Lat Pulldown Neutral Grip

3 x 15

H

Dumbbell Lateral Raises

3 x 15

I

EZ Bar Curl

3 x 15

J

Rope Triceps Pushdown

3 x 15

Thursday
Week 1 Day 5

Warm Up

A

1-2 Rounds x 15/20 reps per leg: Banded Side Walk + Glute Bridge Body weight squats Leg swings

B

Hanging Leg Raise

3 x 15

C

Hip Abduction

3 x 15

D

Barbell Romanian Deadlifts

3 x 15

E

Dumbbell Romanian Deadlifts

3 x 15

F

Dumbbell Goblet Squat

3 x 15

G

Leg Curl

3 x 15

H

Single Leg Press

3 x 15

I

Seated Calf Machine

3 x 15

Friday
Active Rest or Optional Cardio/Stretching
Saturday
Active Rest or Optional Cardio/Stretching
Coach
More from Silvia Kovacsova
coach-avatar Silvia Kovacsova

IFBB Professional Athlete / Personal Trainer / Online Fitness & Comp Prep Coach / Transformation Specialist

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Your transformation to fit begins NOW!

The program that will transform your physique and keep you focused on getting stronger than ever is waiting!

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