12 Weeks Workout To Size

4 WORKOUTS PER WEEK / 90 MIN. WORKOUT

Workout Details
Duration: 12 weeks
Workouts per week: 4
Fitness level: Beginner
Equipment needed: Full Gym

Plan Details
Category: Build muscle
Nutrition plan: Yes
Supplement plan: Yes

Week 1

Day 1: Chest, Triceps, Calves
Day 2: Back, Biceps, Abs
Day 3: Active Rest
Day 4: Shoulders, Traps, Calves
Day 5: Legs, Abs
Day 6: Active Rest
Day 7: Active Rest

Week 2

Day 8: Chest, Triceps, Calves
Day 9: Back, Biceps, Abs
Day 10: Active Rest
Day 11: Shoulders, Traps, Calves
Day 12: Legs, Abs
Day 13: Active Rest
Day 14: Active Rest

Week 3

Day 15: Chest, Triceps, Calves
Day 16: Back, Biceps, Abs
Day 17: Active Rest
Day 18: Shoulders, Traps, Calves
Day 19: Legs, Abs
Day 20: Active Rest
Day 21: Active Rest

Week 4

Day 22: Chest, Triceps, Calves
Day 23: Back, Biceps, Abs
Day 24: Active Rest
Day 25: Shoulders, Traps, Calves
Day 26: Legs, Abs
Day 27: Active Rest
Day 28: Active Rest

Week 5

Day 29: Chest, Triceps, Calves
Day 30: Back, Biceps, Abs
Day 31: Active Rest
Day 32: Shoulders, Traps, Calves
Day 33: Legs, Abs
Day 34: Active Rest
Day 35: Active Rest

Week 6

Day 36: Chest, Triceps, Calves
Day 37: Back, Biceps, Abs
Day 38: Active Rest
Day 39: Shoulders, Traps, Calves
Day 40: Legs, Abs
Day 41: Active Rest
Day 42: Active Rest

Week 7

Day 43: Chest, Triceps, Calves
Day 44: Back, Biceps, Abs
Day 45: Active Rest
Day 46: Shoulders, Traps, Calves
Day 47: Legs, Abs
Day 48: Active Rest
Day 49: Active Rest

Week 8

Day 50: Chest, Triceps, Calves
Day 51: Back, Biceps, Abs
Day 52: Active Rest
Day 53: Shoulders, Traps, Calves
Day 54: Legs, Abs
Day 55: Active Rest
Day 56: Active Rest

Week 9

Day 57: Chest, Triceps, Calves
Day 58: Back, Biceps, Abs
Day 59: Active Rest
Day 60: Shoulders, Traps, Calves
Day 61: Legs, Abs
Day 62: Active Rest
Day 63: Active Rest

Week 10

Day 64: Chest, Triceps, Calves
Day 65: Back, Biceps, Abs
Day 66: Active Rest
Day 67: Shoulders, Traps, Calves
Day 68: Legs, Abs
Day 69: Active Rest
Day 70: Active Rest

Week 11

Day 71: Chest, Triceps, Calves

Day 72: Back, Biceps, Abs
Day 73: Active Rest
Day 74: Shoulders, Traps, Calves
Day 75: Legs, Abs
Day 76: Active Rest
Day 77: Active Rest

Week 12

Day 78: Chest, Triceps, Calves
Day 79: Back, Biceps, Abs
Day 80: Active Rest
Day 81: Shoulders, Traps, Calves
Day 82: Legs, Abs
Day 83: Active Rest
Day 84: Active Rest