12 Week Muscle Building

The Basics
SS Superset – meaning you complete both exercises, one after
another without taking rest in between. Once you have
completed both exercises then you take the rest.

BB Barbell
DB Dumbbell

Controlling the Controlling the weight on the way down or the “relaxed” part
negative: of the repetition. Do not let the weight control you. This
causes you to work the muscle the entire time. Often you will
see people lifting up the weight nice and controlled and then
once they have completed the rep they just let it go...this is
NOT controlling the negative. Keep the same focus and
control as you have when you start the rep and when you
finish it.
Reps Repetitions which is the number of times you perform the
exercise for. Example if the program says to do 12 reps of
squats you will complete the squat 12 times for a total of 12
reps.

Sets The amount of times you will repeat that exercise for the
amount of reps listed. Example if you are doing 3 sets of 12
reps of squats you would do 12 squats, which would conclude
1 set. After you have completed the 12 squats for 1 set you
would take rest before starting another set of 12 reps of
squats, which would be your 2nd set.

The Training Split

Day 1 Chest & Front / Medial Detoids - Triceps

Day 2 Back / Rear Deltoids & Biceps

Day 3 Legs

Day 4 Off
Day 5 Chest & Front / Medial Detoids - Triceps

Day 6 Back / Rear Deltoids & Biceps

Day 7 Legs

Day 8 Off
3 Weeks Hypertrophy, 1 Week strength focused
*for the strength focused week – keep the workouts the same but switch all the
reps to 8-10 focusing on lifting heavy and not volume.

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 Day 1
Chest, Front & Medial Deltoids, Triceps
Exercise Sets Reps
I’s, Y’s & T’s 4 5 reps of each
*Choose a light weight for this exercise (2.5-5lbs). Keep control of
the exercise.

Seated Cable Fly 2 warm up 12-15 reps

Presses 5 working sets *2 second negatives & explosive positives
(85%)
Retract shoulder blades – keep tension on the chest

Hammer Strength 1 warm up set 12 reps

Flat Machine – (light) *explosive reps up and 3second negatives (smooth and controlled)
Wide Grip 4 working sets - no pausing during reps

Incline DB Press 4 sets

Machine Shoulder 5 sets 1st set: 15 reps smooth and controlled (2 up/2 down)
Press OR Military 2nd-4th set: 1 second up (explosive), 5 second negative – smooth and
BB Press controlled. Complete one second pause at the bottom before
beginning the next rep. Total of 10-12 reps
5th set: drop set: as many reps at weight set, drop weight and
continue. Finish off with partials to failure

*full extension without locking out the elbows. Do not go much

below parallel.

DB Seated Lateral 5 sets 1st – 4th set: 3 seconds up/ 3 seconds down. Total of 12-15 reps
Raises 5th set: 15 reps normal tempo (1.5second up/1.5 second down. Bring
arms up higher than normal (forming a Y with your arms). Once you
hit 15, drop the weight and keep going. Do so until you have to finish
off with partials at the bottom – try and get 20 partials.

*keep your chest up and your lats flared – putting all the tension on
your lateral deltoids. Keep arms straight with only a slight bend and
to the side of your body. Do not rest the weight down at all.

Smith Machine 4 sets 12-15 reps for each set.

Upright Rows
*Keep hands shoulder width apart. Take two steps back from the
bar, so that it is in front of your body roughly 2 feet. Bring the bar all
the way up to your chin, leading the movement from your elbows.

Single Arm Cable 3 sets 10-12 reps each arm.

Frontal Raises
*Start the movement with the cable to your side facing away from
the stack. Bring the cable up, slightly towards to your face and “pour
into a cup” therefore tilting your hand medially. Again, keep chest up
and slight bend in your arm.

Triceps Rope 5 sets 1st set: 20 reps warm up, full extension and contraction of the
Pushdowns triceps.

2nd-5th set: 12-15 reps.

Skull Crushers 4 sets 2 sets close grip

2 sets wide grip

12-15 reps

Close Grip Bench 5 sets 1st set: 15 reps

2nd set: 12 reps
3rd set: 10 reps
4th set: 8 reps
5th set: 6 reps – drop weigh in half and keep going.

*increase weight each set. The last one should be HEAVY.

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 Day 2
Back, Rear Deltoids, & Biceps

Exercise Sets Reps

Wide Grip Lat Pull- 5 sets 1st set: 20 reps – light weight warm up
downs 2nd-4th set: 10-12 reps SS. With a 30 second lat stretch – should
burn just as much as the actual exercise.
5th set: 8 reps HEAVY, reduce weight, 8 reps again, and finish off
with as many partials as you can get.
Go right into a 30 second stretch.

Dead Stop Barbell 4 sets 10-12 reps each set.

Rows
Complete stretch down to the ground, let the weight rest and then
bring it up for another rep. Hold the contraction at the top for at
least 1 second.

Shrug, Row, 5 sets 1st- 2nd set: 8 reps shrugs, 8 reps rows, 8 reps deadlifts
Deadlift SS.
3rd – 4th set: 10 reps/10 reps/10 reps

5th set: 10 reps/10 reps/20 reps deadlifts.

Straight Arm Rope 4 sets 15 reps.

Lat Pull-downs

*Bring yourself out far enough that you can have a full stretch
during the eccentric portion of the exercise.

Reverse Pec Deck 5 sets 1st set: 20 reps warm up

Rear Delt Flyes 2nd – 4th set: 12-15 reps
5th set: 12 full reps, and finish off with as many partials as possible

*Keep traps as relaxed as possible during the movement to allow

your rear delts to take the tension. Keep elbows up throughout the
entire motion. Do not bring the flyes too far back, and never squeeze
your shoulder blades together.

Single Cable 5 sets 12-15 reps – holding a 2 second pause during the contraction.
Attachments Lat
Machine Rear Delt’s *Using the lat pull down machine (the one with dual cable
attachments). Attach two attachments. Lean slightly back during
the movement while bringing your elbows up. Please refer to
YouTube shoulder video to see how this is done/demonstrated.

Smith Machine 4 12-15 reps

Drag Curls
*Pull the elbows back, while brining the bar to the chest forming a
drag like motion with the biceps. Keep your body upright and chest
up throughout the movement.

Reverse Stance 5 15-20 reps

Bent Over Cable
Bicep Curls *Stand facing away from the weight stack; bring the bar attached
to the cable between your legs. Bend over and then perform the curl.

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 Day 3
Legs

Exercise Sets Reps

Lying Down 5 sets 1st -4th set: 15 reps
Hamstring Curls 5th set: 15 reps heavy, reduce weight and keep going, reduce weight
SS. With Seated again and keep going.
Calf Raises
*Keep hips pressed down the entire time, bring your knees off the
cushion allowing yourself to bring your heels all the way up to your
bum, engaging not only the hamstrings but also the glutes/
hamstring tie in.

Leg Extensions 5 sets 1st – 2nd set: feet pointed and shoulder width apart. 20 reps
3rd-4th set: feet up and pointed out forming a reverse triangle. 20
reps
5th set: normal feet position. 15 reps controlled (3 seconds down/ 2
seconds up).
Drop the weight and do 20 reps done with 1-2 second tempo, 1
second up (explosive), 2 seconds down (controlled).
Finish off with 10 partials.

Wide Stance Back 4 sets 12 reps.

Squats
*Wide stance. When driving up make sure to keep the knees
outward not allowing them to come in. Keep constant tempo, with
no pausing at the top. Go as low as possible while maintaining
proper form.

Leg Press 4 sets 10-12 reps with controlled tempo (2 down/2 up).

*Keep feet about 1 foot apart, and feet pointed slightly inwards.
Bring the weight completely down, and then full extension at the top
without locking out the knees.

Seated Hamstring 3 sets 20 reps – 2 seconds down/5 seconds up for all 20 reps.
Curls
*bring your body forward a bit – therefore away from the back
portion of the machine. This will allow you to curl further under the
machine thus engaging the hamstrings even further.

Standing Calf 4 sets 20 reps.

Raises
*full extension of the claves at the bottom along with at the top.
Slight pause at the top.

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 Day 5
Chest, Front & Medial Deltoids, Triceps

Exercise Sets Reps

I’s, Y’s & T’s 4 5reps of each
*Choose a light weight for this exercise (2.5-5lbs). Keep control of
the exercise.

Standing Cable Fly 2 warm up 12-15 reps

Presses 5 working sets *2 second negatives & explosive positives
(85%)
Retract shoulder blades – keep tension on the chest

Incline Hammer 4 12-15 reps - smooth controlled reps

Strength OR BB
Keep shoulder blades pressed back into the seat allowing the
tension to be on the chest. Keep the seat high so that your upper
chest is doing the work and not your shoulders.

Flat DB Press 4 15, 12, 10, 8 reps (increasing weight each set)

*Smooth controlled repetitions keeping constant tempo.

Decline Hammer 4 1st-3rd set: 10-12 reps - explosive up, 3 seconds on the way down
Strength OR BB (negative/eccentric).
4th set: drop set – switch to normal controlled repetitions. Start
heavy and get 6-8 reps, then decrease and keep going…and so on.
Finish off with partials till failure.

Single Arm Cable 4 10-12 reps each arm. Keep the tempo the same throughout the
Laterals exercise. 2 seconds up/2 seconds down.

Pre-Made BB 4 12-15 reps – up explosive, down slow (3 second negative)

Upright Rows
*Hands shoulder width apart and lead the movement with your
elbows. Bring the bar to eye level.

DB Side Laterals 4 15, 12, 10, 10 – up 2 seconds/down 3 seconds

*Same notes as above

Hammer Grip DB 3 12-15 – normal tempo reps

OR Machine
Shoulder Press *Do not go too far below parallel, and do not lock out elbows at the
top. Go to a full extension without complete lockout.

Triceps Rope 5 sets 1st set: 20 reps warm up, full extension and contraction of the
Pushdowns triceps.

2nd-5th set: 12-15 reps.

Skull Crushers 4 sets 2 sets close grip

2 sets wide grip

12-15 reps

Close Grip Bench 5 sets 1st set: 15 reps

2nd set: 12 reps
3rd set: 10 reps
4th set: 8 reps
5th set: 6 reps – drop weight in half and keep going.

*Increase weight each set. The last one should be HEAVY.

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 Day 6
Back, Rear Deltoids, & Biceps

Exercise Sets Reps

Triangle Grip Lat 5 sets 1st -2nd set: 15 reps – really smooth and controlled, getting blood
Pulldowns into the muscle.
3rd-5th set: 15, 12, 12, (increasing weight each time).
- 1 second down, hold for 2 seconds and then 4 seconds back up.

*Keep a slight arch in your lower back allowing the lats to engage
further. Allow the cable to go up completely giving yourself a
compete lat stretch at the top before beginning another rep and
contraction. Keep your elbows out slightly when bringing the
Striaght Arm Lat 4 sets 12-15 reps.
Pulldowns
Variation: keep *Slight pause to hold the contraction and then a full stretch, almost
arms bent and exaggerate to stretch even further.
elbows pointing
outward.

Single Arm 5 15 reps for the pull downs

Attachments
reverse grip 15 reps for the rack pulls
Pulldowns SS. with
Rack Pulls + shrugs 6 reps for the shrugs

*Normal repetitions – nothing fancy

T-Bar Dead Stop 4 10 reps – slight pause at the top to hold the contraction.
Rows

Reverse Pec Deck 5 sets 1st set: 20 reps warm up

Rear Delt Flyes 2nd – 4th set: 12-15 reps
5th set: 12 full reps, and finish off with as many partials as possible

*Keep traps as relaxed as possible during the movement to allow

your rear delts to take the tension. Keep elbows up throughout the
entire motion. Do not bring the flyes too far back, and never squeeze
your shoulder blades together.

Rope Face Pulls 5 sets

Smith Machine 4 12-15 reps

Drag Curls
*Pull the elbows back, while brining the bar to the chest forming a
drag like motion with the biceps. Keep your body upright and chest
up throughout the movement.

Reverse Stance 5 15-20 reps

Bent Over Cable
Bicep Curls *Stand facing away from the weight stack; bring the bar attached
to the cable between your legs. Bend over and then perform the curl.

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 Day 7
Legs

Exercise Sets Reps

Seated calf Raises 5 20 reps

1st-2nd set: feet pointed straight

3rd-4th set: feet pointed in
5th set: feet pointed out

*In between each set perform a 30 second calf stretch. This should
burn just as much as the exercise.

Seated Hamstring 4 20 reps – done the following: 10 partial reps at the bottom (bottom
Curls half of the movement). 10 full reps with 1 second explosive down
(concentric portion of the exercise) and a 4-5 second negative
(eccentric portion – when you bring the weight back up).

*Move body slightly forward, so that your back is not against the
cushion and you can curl your legs even further under the seat
allowing you to get a even deeper contraction of the hamstrings.

Stiff Legged 4 12-15 reps – 3 seconds negative, 1 second up.

Deadlifts
*Keep a slight bend in the knees and always ensure that your back is
straight.

Bulgarian Split 4 10-12 each leg.

Squats
Normal tempo reps – smooth and controlled. Squeeze the glutes at
the top.

Hack Squats 4 1st -2nd set: Wide stance

3rd-4th set: Narrow stance

FULL RANGE OF MOTION – all the way up, without locking out your
knees and then all the way to the bottom just before the seat hits
the bottom.

Leg Extensions 3

Standing Smith 4 15-20 reps

Machine Calf Raises

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