Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .
As your personal trainer, I’m thrilled to present a comprehensive 12-week progressive workout plan designed to build a strong foundation and drive consistent results for both beginners and intermediate lifters. This plan leverages the efficiency of a 2-day full-body split, allowing for optimal training frequency and recovery, which are crucial for sustainable muscle growth and strength gains. Each week, we’ll introduce subtle progressions to ensure your body is constantly challenged, leading to continuous adaptation and improvement. Remember, consistency is paramount, and listening to your body is key. This plan is a blueprint; adapt it as needed, and always prioritise proper form.
Understanding Progression: The Key to Long-Term Gains
Progressive overload is the fundamental principle behind all effective training. It means continually increasing the demands on your muscular system to force adaptation. In this 12-week plan, we’ll achieve this through:
Increasing Reps: Aiming for the higher end of the rep range, or even slightly beyond, before increasing weight.
Increasing Weight: Once you can comfortably hit the top end of the rep range for all sets with good form, it’s time to increase the weight slightly.
Increasing Sets: Occasionally, we might add an extra set to an exercise to increase overall volume.
Improving Form/Tempo: Mastering the movement and controlling the eccentric (lowering) phase of the lift.
Always ensure your form is impeccable before adding weight. If your form breaks down, reduce the weight. The 12reps app will be your invaluable partner in tracking these progressions, providing visual demonstrations, and helping you stay accountable.
The 12-Week Progressive Workout Plan
This plan is divided into three phases of 4 weeks each. Each phase builds upon the last, gradually increasing the challenge to ensure continuous adaptation. Remember to warm up thoroughly before each session and cool down afterwards. Listen to your body, and if you feel pain, stop the exercise.
Phase 1: Foundation & Form (Weeks 1-4)
Focus: Mastering proper form, establishing consistency, and building a solid strength base. Keep the weight light enough to maintain perfect technique.
Workout Day 1: Full Body A
Exercise | Sets | Reps | Notes |
Barbell Back Squats | 3 | 10-12 | Focus on depth and controlled movement. Use 12reps for form check. |
Dumbbell Bench Press | 3 | 10-12 | Controlled eccentric (lowering phase). |
Bent-Over Barbell Rows | 3 | 10-12 | Squeeze shoulder blades at the top. |
Overhead Dumbbell Press (Seated) | 3 | 10-12 | Core tight, press straight up. |
Plank | 3 | 30-45 sec | Maintain a straight line from head to heels. |
Bicep Curls (Dumbbell) | 3 | 12-15 | Controlled movement, avoid swinging. |
Tricep Pushdowns (Cable) | 3 | 12-15 | Full extension, squeeze triceps. |
Workout Day 2: Full Body B
Exercise | Sets | Reps | Notes |
Romanian Deadlifts (Dumbbell) | 3 | 12-15 | Hinge at hips, feel stretch in hamstrings. |
Lat Pulldowns (Machine) | 3 | 10-12 | Pull with your back, not just arms. |
Incline Dumbbell Press | 3 | 10-12 | Target upper chest, slight pause at bottom. |
Leg Press (Machine) | 3 | 12-15 | Push through heels, don’t lock knees. |
Face Pulls (Cable) | 3 | 15-20 | Focus on external rotation, hit rear delts. |
Calf Raises (Standing) | 3 | 15-20 | Full range of motion, squeeze calves. |
Ab Crunches (Machine/Floor) | 3 | 15-20 | Controlled movement, engage core. |
Progression in Phase 1: Aim to increase reps within the given range each week. Once you can hit the top end of the rep range for all sets with good form, consider a small weight increase for the following week.
Phase 2: Building Strength & Volume (Weeks 5-8)
Focus: Gradually increasing intensity and volume to stimulate further muscle growth and strength. You should be comfortable with the movements by now.
Workout Day 1: Full Body A
Exercise | Sets | Reps | Notes |
Barbell Back Squats | 4 | 8-10 | Increase weight slightly from Phase 1. |
Dumbbell Bench Press | 4 | 8-10 | Focus on controlled power. |
Bent-Over Barbell Rows | 4 | 8-10 | Maintain strict form. |
Overhead Dumbbell Press (Seated) | 4 | 8-10 | Push hard, keep core engaged. |
Plank | 3 | 45-60 sec | Increase hold time. |
Bicep Curls (Dumbbell) | 3 | 10-12 | Focus on peak contraction. |
Tricep Pushdowns (Cable) | 3 | 10-12 | Squeeze triceps at the bottom. |
Workout Day 2: Full Body B
Exercise | Sets | Reps | Notes |
Romanian Deadlifts (Dumbbell) | 4 | 10-12 | Increase weight slightly. |
Lat Pulldowns (Machine) | 4 | 8-10 | Feel the stretch and contraction. |
Incline Dumbbell Press | 4 | 8-10 | Drive through the upper chest. |
Leg Press (Machine) | 4 | 10-12 | Controlled movement, don’t rush. |
Face Pulls (Cable) | 3 | 12-15 | Slower, more deliberate movement. |
Calf Raises (Standing) | 3 | 12-15 | Deeper stretch, higher squeeze. |
Ab Crunches (Machine/Floor) | 3 | 12-15 | Focus on abdominal contraction. |
Progression in Phase 2: Continue to increase weight when you can hit the top end of the rep range for all sets with good form. You’ll notice an increase in total sets for compound movements.
Phase 3: Intensification & Refinement (Weeks 9-12)
Focus: Pushing intensity, refining technique, and consolidating strength gains. Consider incorporating advanced techniques like supersets or drop sets on accessory exercises if comfortable, but always prioritise form.
Workout Day 1: Full Body A
Exercise | Sets | Reps | Notes |
Barbell Back Squats | 4 | 6-8 | Heavier weight, focus on explosive drive. |
Dumbbell Bench Press | 4 | 6-8 | Maximize tension, controlled negative. |
Bent-Over Barbell Rows | 4 | 6-8 | Pull with purpose, strong contraction. |
Overhead Dumbbell Press (Seated) | 4 | 6-8 | Powerful press, stable core. |
Plank | 3 | 60+ sec | Push for longer holds. |
Bicep Curls (Dumbbell) | 3 | 8-10 | Strict form, feel the muscle work. |
Tricep Pushdowns (Cable) | 3 | 8-10 | Full lockout, intense squeeze. |
Workout Day 2: Full Body B
Exercise | Sets | Reps | Notes |
Romanian Deadlifts (Dumbbell) | 4 | 8-10 | Heavier weight, perfect hinge. |
Lat Pulldowns (Machine) | 4 | 6-10 | Pull down hard, full stretch. |
Incline Dumbbell Press | 4 | 6-8 | Strong drive, upper chest focus. |
Leg Press (Machine) | 4 | 8-12 | Controlled, powerful push. |
Face Pulls (Cable) | 3 | 10-12 | Slower tempo, emphasize rear delt activation. |
Calf Raises (Standing) | 3 | 10-12 | Max contraction, controlled stretch. |
Ab Crunches (Machine/Floor) | 3 | 10-12 | Squeeze hard, focus on abs. |
Progression in Phase 3: Continue to push for weight increases while maintaining excellent form. The lower rep ranges will allow for heavier loads, driving significant strength gains. Consider adding a fourth set to some accessory exercises if you feel recovered and strong.
Important Guidelines for Success
Warm-Up Protocol
Before each workout, perform a 5-10 minute warm-up consisting of:
- 5 minutes light cardio (treadmill, stationary bike, or rowing machine)
- Dynamic stretching focusing on the muscles you’ll be training
- Light activation exercises with bodyweight or very light weights
- Compound exercises (squats, deadlifts, bench press, rows): 2-3 minutes between sets
- Isolation exercises (bicep curls, tricep pushdowns, calf raises): 1-2 minutes between sets
- Core exercises: 1 minute between sets
- Perform Workout Day 1 and Workout Day 2 with at least one rest day between sessions
- Suggested schedule: Monday (Day 1), Thursday (Day 2) with weekends off
- Alternative: Tuesday (Day 1), Friday (Day 2) with weekends off
- Ensure at least 48 hours recovery between sessions
Tracking Your Progress with 12reps
The 12reps app is your essential companion for this program:
- Log every set, rep, and weight used
- Use the smart filtering system to find alternative exercises when needed
- Watch the certified trainer demonstrations before attempting new exercises
- Track your energy levels and let the AI adjust your workouts accordingly
- Monitor your progress through visual charts and celebrate your achievements
- Consume adequate protein (0.8-1g per pound of body weight daily)
- Stay hydrated throughout the day (aim for 8-10 glasses of water)
- Get 7-9 hours of quality sleep each night
- Allow for proper recovery between sessions
- Listen to your body and take extra rest days if needed
Conclusion
This 12-week progressive workout plan is designed to build a solid foundation of strength and muscle for both beginners and intermediate lifters. The 2-day split ensures adequate recovery while providing sufficient stimulus for growth. Remember, consistency is more important than perfection. Show up, follow the plan, track your progress with the 12reps app, and trust the process.
Your fitness journey is a marathon, not a sprint. Celebrate small victories, learn from setbacks, and always prioritise your health and safety. With dedication and the right tools, you’ll be amazed at what you can achieve in just 12 weeks.
Download the 12reps app today and start your transformation!
This workout plan was created by a certified personal trainer. Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing health conditions.
