12 Week Free Bodybuilding Workout
12 Week Free Bodybuilding Workout
12 Week Free Bodybuilding Workout
com
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Complete the upper body warmup before upper
body workouts, and the same for lower body.
1
Lower Body Warmup
Warmup Sets Reps
2
Exercise Sets Reps Notes
3
Workout 1
Exercise Sets Reps Weight/Notes
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight/Notes
4
Workout 1
Exercise Sets Reps Weight/Notes
Cable Flyes 3 15
Dumbbell Chest Press 3-4 12-14
Overhead Tricep Extension with 3 12
Dumbbell (seated)
Cable Flyes - Low to High 3 12
Dumbbell Front Raise 3 12-15
Barbell Front Raise 2-3 10-12
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight/Notes
Lat Pulldown 3 12
DB Row 3-4 10-12
DB Hammer Curl 3-4 12-15
Cable Curl (cables) 3 12
Face Pulls (cables) 3 15-20 Use a lighter weight
so the exercise
becomes difficult
near the last few
reps
5
Workout 1
Exercise Sets Reps Weight/Notes
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight/Notes
Cable Flyes 3 15
Barbell Bench Press 3-4 10-12
Dumbbell Shoulder Press 3 12 Choose a weight
you can complete
the entire set of
reps
Overhead Tricep Extension with 3 10-12
dumbbell (seated)
Rope Pull Aparts (cables) 3-4 12-15
Assisted Dips 2 AMRAP
6
Workout 1
Exercise Sets Reps Weight/Notes
Workout 2
Exercise Sets Reps Weight/Notes
Barbell Squat 3 12
Stiff Leg Deadlift (kettlebell or 3 12
dumbbell)
Leg Press Machine 3 12
Calf Raise (standing, sitting or with 3-4 10 Heavy as possible
barbell on back)
Side Lunge (kettlebell or dumbbell) 3 12 Alternatively use
Leg Abductor/
Adductor machine
Workout 3
Exercise Sets Reps Weight/Notes
Lat Pullover 3 15
Barbell Row 3 12
EZ Curl Bicep Curl 3 12-15
Hammer Curl 2 12-15
Barbell Upright Row 3 12
Assisted Pull Up Machine 2 10-12 If no assisted pull
up machine, do pull
ups to failure
7
Workout 1
Exercise Sets Reps Weight/Notes
Machine Flyes 2 15
Machine Chest Press 3 12 Light-medium weight
Barbell Bench Press 3-4 8-10
Dumbbell Chest Press 3 10-12
Overhead Tricep Extension with 3 10-12 Keep your elbows in (tucked close to
dumbbell (seated) head)
Dumbbell Side Lateral 3 16-20
V Bar pushdown (tricep) 3-4 10-12 Keep your body upright, press with
your elbows
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight/Notes
DB Row 3 12
BB Row 4 10
Across Chest DB Hammer Curl 3 12 Superset with
Reverse Curl for
added difficulty
BB Reverse Curl 3 10-12
DB Shrugs 3 10 Use heavy weight
Assisted Tricep Machine 2 10-12
8
Workout 1
Exercise Sets Reps Weight/Notes
Workout 2
Exercise Sets Reps Weight/Notes
Barbell Squat 3 10
Stiff Leg Deadlift (kettlebell or 3 10-12
dumbbell)
Hamstring Curl Machine (sitting or 3 12
lying)
Machine Leg Press 3 10-12 Medium to heavy
weight
Calf Raise Machine (sitting or standing) 3-4 10 Heavy weight
KB/DB Walking Lunge 2 10 steps/leg
Workout 3
Exercise Sets Reps Weight/Notes
9
Workout 1
Exercise Sets Reps Weight/Notes
Cable Flyes 3 15
Barbell Bench Press 3 8-10
Dumbbell Chest Press 3 10
Dumbbell Tricep Extension with 3 12
dumbbell (seated)
Skullcrushers 3 10
Dumbbell Side Lateral 3 16-20 Alternatively use cables
Rope Pushdown (cables) 3 10-12
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight/Notes
Lat Pulldown 3 10
DB Row 3-4 10
Ez Curl Bicep Curl 3 12
BB Reverse Curl 3 10-12
DB/BB Shrugs 3-4 10 Heavy weight
10
Exercise Sets Reps Weight/Notes
11
Workout 1
Exercise Sets Reps Weight
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight
12
Exercise Sets Reps Weight
Workout 4
Exercise Sets Reps Weight
13
Workout 1
Exercise Sets Reps Weight
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight
Cable Flyes 3 15
Dumbbell Hex Press 3 10-12 Medium weight
Barbell Bench Press 3 8
Overhead Tricep Extension (dumbbell) 3 10-12
Cable Side Lateral 3 12-15
Underhand Tricep Extension (cables) 3 10-12
Knee to Elbow Plank 2 40-80 seconds
Workout 4
14
Exercise Sets Reps Weight
Dumbbell Shrugs 3 15
Upright Barbell Row 3 12
Dumbbell Side Laterals 3 12-15
Farmers Walks 2-3 30-80 seconds
Reverse Crunch 2 30s
Superman (ab exercise) 2 10 (hold position,
rest 2 secs and
hold again)
15
Workout 1
Exercise Sets Reps Weight
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight
16
Workout 4
Exercise Sets Reps Weight
17
Workout 1
Exercise Sets Reps Weight
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight
18
Exercise Sets Reps Weight
Workout 4
Exercise Sets Reps Weight
19
Workout 1
Exercise Sets Reps Weight
Workout 2
Exercise Sets Reps Weight/Notes
Workout 3
Exercise Sets Reps Weight
20
Workout 4
Exercise Sets Reps Weight
21