Full Body Workout for Beginners (12 Weeks)

This is a complete 12-week program to help you get ripped.

The program includes a detailed diet plan and cardio schedule, along with a 4-day upper/lower muscle-building split.

Workout Summary

Ready to get shredded?

Complete 5 week workout plan with app.

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Ready to get shredded?

Complete 5 week workout plan with app.

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Workout Description

This workout plan is designed to help you shred fat and get in shape in only 12 weeks.

This might sound like hype, but it's not.

The following plan is not easy.

It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you.

You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple:

Lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months.

You want to not only look better, but have the fitness level and strength to match your new body.

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Goals and Expectations

• Fat Loss: To lose at least 10 pounds of fat.

  
  

• Muscle Mass: To maintain, or even gain lean muscle mass.

  
  

• Conditioning: To be in amazing shape; perhaps the best shape in years.

  
  

The 12 Week Diet Plan

Each week will consist of 3 different types of eating days:

• High Carb Days: 1 day per week

  
  

• Moderate Carb Days: 3 days per week

  
  

• Low Carb Days: 3 days per week

You may structure these days in any preferred manner.

I suggest keeping the high carb day for special occasions.

That way you can attend family functions, or eat out with friends, and indulge a little more than normal.

Calorie intake can be adjusted based on metabolism.

The following changes are recommended:

• Men 40+: Reduce daily calories by 300.

  
  

• Men 20-25: Increase daily calories by 300.

  
  

• Women 40+: Reduce daily calories by 200.

  
  

• Women 20-25: Increase daily calories by 200.

  
  

12 Week Eating Plan for Men

Week	Low Carb Days	Moderate Carb Days	High Carb Day
Week 1	2300 calories	2400 calories	2700 calories
Week 2	2200 calories	2400 calories	2700 calories
Week 3	2100 calories	2400 calories	2700 calories
Week 4	2000 calories	2400 calories	2700 calories
Week 5	2300 calories	2300 calories	2700 calories
Week 6	2200 calories	2300 calories	2700 calories
Week 7	2100 calories	2300 calories	2700 calories
Week 8	2000 calories	2300 calories	2700 calories
Week 9	2300 calories	2200 calories	2700 calories
Week 10	2200 calories	2200 calories	2700 calories
Week 11	2100 calories	2200 calories	2700 calories
Week 12	2000 calories	2200 calories	2700 calories

Protein intake should be a minimum of 180 grams per day.

If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day.

If you eat a little more protein, drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories.

Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

You are allowed up to 10% of your daily calories from dirty foods/junk foods.

You do not have to eat any junk if you prefer.

This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

12 Week Eating Plan for Women

Week	Low Carb Days	Moderate Carb Days	High Carb Day
Week 1	1500 calories	1600 calories	1900 calories
Week 2	1400 calories	1600 calories	1900 calories
Week 3	1300 calories	1600 calories	1900 calories
Week 4	1200 calories	1600 calories	1900 calories
Week 5	1500 calories	1500 calories	1900 calories
Week 6	1400 calories	1500 calories	1900 calories
Week 7	1300 calories	1500 calories	1900 calories
Week 8	1200 calories	1500 calories	1900 calories
Week 9	1500 calories	1400 calories	1900 calories
Week 10	1400 calories	1400 calories	1900 calories
Week 11	1300 calories	1400 calories	1900 calories
Week 12	1200 calories	1400 calories	1900 calories

For women, protein intake should be a minimum of 100 grams per day.

If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day.

If you eat a little more protein, drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories.

Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

You are allowed up to 10% of your daily calories from dirty foods/junk foods.

You do not have to eat any junk if you prefer.

This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

The 12 Week Cardio Plan

It doesn't matter which form of cardio you use for these 12 weeks.

Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow.

That's ok.

Right now you are out of shape.

This program is designed to get you in shape over the course of 12 weeks.

Be patient.

Trust the plan and stick to the plan.

After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks, take at least one day of rest between cardio workouts.

After week 6, it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

Week	Sessions	Duration
Week 1	3	5, 8, and 5 minutes
Week 2	3	8, 10, and 8 minutes
Week 3	3	10, 12, and 10 minutes
Week 4	3	12, 15, and 12 minutes
Week 5	3	15, 20, and 15 minutes
Week 6	3	20, 20, and 20 minutes
Week 7	4	20, 22, 20, and 22 minutes
Week 8	4	22, 25, 22, and 25 minutes
Week 9	4	25, 27, 25, and 27 minutes
Week 10	4	27, 30, 27, and 30 minutes
Week 11	4	30, 35, 30, and 35 minutes
Week 12	4	35, 40, 30, and 45 minutes

12 Week Gym Workout Split

You will be using an upper/lower workout during the next 12 weeks.

Rep schemes are merely guidelines.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar.

For the sake of convenience, use the same weight for each of the sets for a given exercise.

Day	Workout
Day 1	Upper A
Day 2	Lower A
Day 3	Off
Day 4	Upper B
Day 5	Lower B
Day 6	Off
Day 7	Off

Upper A

Exercise	Sets	Reps
Incline Bench Press	3	8-10
One Arm Dumbbell Row	3	10-12
Seated Barbell Press	3	8-10
Pull Ups	3	10
Skullcrushers	3	10-12
Dumbbell Curl	3	10-12

Lower A

Exercise	Sets	Reps
Squats	3	8-10
Leg Curl	3	12-15
Leg Extension	3	12-15
Leg Press Calf Raise	3	15-20
Plank	3	60 sec
Twisting Hanging Knee Raise	3	20

Upper B

Exercise	Sets	Reps
Dumbbell Bench Press	3	10
Barbell Row	3	8-10
Dumbbell Lateral Raise	3	12-15
Lat Pull Down	3	10-12
Cable Tricep Extensions	3	10-12
EZ Bar Preacher Curl	3	10-12

Lower B

Exercise	Sets	Reps
Leg Press	3	15-20
Stiff Leg Deadlift	3	8-10
Walking Dumbbell Lunge	3	10
Seated Calf Raise	3	15-20
Cable Crunch	3	20
Russian Twist	3	20