The Twelve Week Plan - Muscle Builder and Fat Loss - 1st Quarter

The 12 week plan is broken down into 4 groups of 3 weeks. Each week has 3 weight training days (ideally Monday, Wednesday & Friday) with at least 2 cardio workouts, either immediately after a weights session or on days in between.  It's designed for 3-5 gym visits a week depending on when you do your cardio and is ideal for those who fit the gym in around work, leaving the weekends free for rest and relaxation.

Each weights day concentrates on two muscle groups with the...

The 12 week plan is broken down into 4 groups of 3 weeks. Each week has 3 weight training days (ideally Monday, Wednesday & Friday) with at least 2 cardio workouts, either immediately after a weights session or on days in between.  It's designed for 3-5 gym visits a week depending on when you do your cardio and is ideal for those who fit the gym in around work, leaving the weekends free for rest and relaxation.

Each weights day concentrates on two muscle groups with the addition of one core exercise (bench, squat or deadlift) and always one abs exercise.  This combination will get your heart rate up and build great core body strength and muscle definition.

In each group of 3 weeks the muscle groups stay the same but the exercises vary. This keeps the workouts fresh and interesting but also keeps the muscles tested by doing slightly different exercises.

In each week of a 3 week cycle you should try and increase the weight in each exercise from the previous week at least by something, even if it's only by a small amount, just to keep you pushing yourself and making improvements. Always value good exercise form above weight though so don't add on weight if you can't lift it properly otherwise you might injure yourself.

Doing 4-5 sets, consistently pushing the weight up and varying the exercises will get you consistent results rather than reaching a point and seeming to stop, which can happen with more rigid routines.  Regular cardio will keep you fit and burn more fat so you'll really see the benefits of the weights work.