12 Week Muscle Builder – Advanced

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Before starting an intensive weight lifting programme you might want to think about some specific weight training shoes.

 

Aims:

The aim of this programme is increase muscle mass. ​​​​ This is an advanced training programme and should only be used by experienced gym goers.

In the first 8 weeks the aim is increase bulk in all muscle groups by using split session.

The final four weeks will use an integrated approach to training to​​ maintain muscle mass and reduce body fat.

 

 

Week 1​​ ​​ 4

 

 

Week 5 – 8

 

 

Week 9 – 12

 

In week 1 to 4 we will use split sessions so that we can work hard in the gym, while allowing recovery time between sessions to allow for physiological adaptation.

 

In order to stimulate maximum muscle growth we are aiming to keep the muscle under tension for a long period of time.

 

It may be necessary to lower the weight from 80% 1RM due to the tempo – adjust accordingly prioritising perfect form.

 

 

In weeks 5 to 8 we will continue with 5 sessions per week. ​​ However, each session will focus purely on​​ isolating​​ one​​ major​​ muscle group. ​​ By doing this we will maximise growth in that particular muscle group, while also allowing maximum recovery time by only training it once in a week.

 

This will also add variety after the first four weeks to maintain motivation.

Weeks 9 to 12 have a change of focus. ​​ We now move to an integrated training approach in order to maintain muscle mass created in the previous 8 weeks, while now focussing on blowing away body fat.

 

Assuming body fat was 15% or better at the start of the 12 week plan, we should see a muscular and lean physique by the end of week 12.

 

 

Suggested Weekly Timetable​​ – Week 1 to 4:

Day

Week 1

Week 2

Week 3

Week 4

Monday

 

Legs, Back & CORE

Chest, Shoulders & Arms​​ 

Legs, Back & CORE

Chest, Shoulders & Arms​​ 

Tuesday

 

Chest, Shoulders & Arms​​ 

Legs, Back & CORE

Chest, Shoulders & Arms​​ 

Legs, Back & CORE

Wednesday

 

Legs, Back & CORE

Chest, Shoulders & Arms​​ 

Legs, Back & CORE

Chest, Shoulders & Arms​​ 

Thursday

 

REST

Friday

 

Chest, Shoulders & Arms​​ 

Legs, Back & CORE

Chest, Shoulders & Arms​​ 

Legs, Back & CORE

Saturday

 

Cardio Session of Choice or​​ REST

Sunday

 

REST

 

Subject to complete a full body stretch at least once each day.

In order to increase muscle mass the subject must consume a calorie excess. ​​ Aim for 500kcal excess per day with a high protein intake to prevent unnecessary increases in body fat.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​ 

Cool down with a static stretch at the end of each session.

 

 

 

 

Legs, Back and CORE – Week 1 – 4

 

EXERCISE

SETS & REPS

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

BB Back Squat

 

 

5 x 8 @ 80% 1RM

4-1-2-1

 

 

90s REST between Supersets

1B

BB Bent Over Row

2-1-2-1

2A

BB Deadlift

2-1-2-1

2B

Lat Pulldown

2-1-2-1

3A

SL Deadlift

2-1-2-1

3B

WG Pull Up

2-1-2-1

4A

60s Plank

 

Perform as Circuit

N/A

 

60s REST between Circuits

4B

15 Kettlebell Swings

2-1-2-0

4C

Medicine Ball Russian Twists

2-0-2-0

COOL DOWN

5min light cycle – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are aiming to keep the muscle under tension for a long period of time. ​​​​ The lowering phase of the Back Squat​​ should take 4 seconds, 1 second pause, and take 2 seconds over the lift, followed by another pause before repeating.

Note the tempo orders for different exercises. ​​ This is because some exercises start with the lifting phase, while others begin by lowering.​​ 

It may be necessary to lower the weight from 80% 1RM due to the tempo – adjust accordingly prioritising perfect form.

Chest, Shoulders and Arms​​ – Week 1 – 4

 

EXERCISE

SETS & REPS

TEMPO

REST

WARM UP

5mins Treadmill Run – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

BB Bench Press

 

 

 

5 x 8 @ 80% 1RM

4-1-2-1

 

 

 

90s REST between Supersets

1B

DB Shoulder Press

2-1-2-1

2A

DB Incline Fly

2-1-2-1

2B

DB Front Raise

2-1-2-1

3A

Cable Crossover

2-1-2-1

3B

Lateral Raise

2-1-2-1

4A

EZ Bar Curl

2-1-2-1

4B

Tricep Dips

2-1-2-1

COOL DOWN

5min light cycle – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are aiming to keep the muscle under tension for a long period of time. ​​​​ The lowering phase of the BB Bench Press​​ should take 4 seconds, 1 second pause, and take 2 seconds over the lift, followed by another pause before repeating.

Note the tempo orders for different exercises. ​​ This is because some exercises start with the lifting phase, while others begin by lowering.​​ 

It may be necessary to lower the weight from 80% 1RM due to the tempo – adjust accordingly prioritising perfect form.

Suggested Weekly Timetable​​ – Week 5 to 8:

Day

Week 1

Week 2

Week 3

Week 4

Monday

 

Chest

Chest

Chest

Chest

Tuesday

 

Back​​ 

Back​​ 

Back​​ 

Back​​ 

Wednesday

 

Legs

Legs

Legs

Legs

Thursday

 

REST

Friday

 

Shoulders​​ 

Shoulders​​ 

Shoulders​​ 

Shoulders​​ 

Saturday

 

Arms & CORE

Arms & CORE

Arms & CORE

Arms & CORE

Sunday

 

REST

 

Subject to complete a full body stretch at least once each day.

In order to increase muscle mass the subject must consume a calorie excess. ​​ Aim for 500kcal excess per day with a high protein intake to prevent unnecessary increases in body fat.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​ 

Cool down with a static stretch at the end of each session.

Chest – Week 5 – 8

 

EXERCISE

SETS & REPS

TEMPO

REST/NOTES

WARM UP

5mins Treadmill Run – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

BB Decline Bench

4 x 10 @ 75% 1RM

(Clap Press Up to Fatigue)

2-1-2-1

 

60s REST between Tri Sets

1B

DB Decline Fly

1C

Clap Press Up

Explosive

2A

DB Incline Press

4 x 10 @ 75% 1RM

(Stability Ball Press Up to Fatigue)

 

2-1-2-1

 

60s REST between Tri Sets

2B

DB Incline Fly

2C

Stability Ball Press Up

3A

Cable Fly To Press

Strip Set – Aim for 10 reps per weight – start at 75% 1RM – gradually reduce weight.

 

2-1-2-1

 

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

 

Back – Week 5 – 8

 

EXERCISE

SETS & REPS

TEMPO

REST/NOTES

WARM UP

5mins Treadmill Run – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

BB Bent Over Row

4 x 10 @ 75% 1RM

(WG Pull Up to Fatigue)

 

2-1-2-1

 

60s REST between Tri Sets

1B

DB Reverse Fly

1C

WG Pull Up to Fatigue

 

2A

Lat Pulldown

4 x 10 @ 75% 1RM

(NG Pull Up to Fatigue)

 

2-1-2-1

 

60s REST between Tri Sets

2B

DB Single Arm Row

2C

NG Pull Up to Fatigue

3A

NG Seated Cable Row

Strip Set – Aim for 10 reps per weight – start at 75% 1RM – gradually reduce weight.

 

2-1-2-1

 

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

Legs – Week 5 – 8

 

EXERCISE

SETS & REPS

TEMPO

REST/NOTES

WARM UP

5mins Treadmill Run – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

BB Back Squat

 

4 x 10 @ 75% 1RM

(Squat Jump to Fatigue)

2-1-2-1

 

60s REST between Tri Sets

1B

Weighted Hip Bridge

1C

Bodyweight Squat Jump to Fatigue

Explosive

2A

DB Bulgarian Split Squat (2 each side)

 

4 x 10 @ 75% 1RM

 

 

2-1-2-1

 

60s REST between Tri Sets

2B

BB Deadlift

2C

Lateral Cable Lunge (2 each side)

3A

Leg Press

Strip Set – Aim for 10 reps per weight – start at 75% 1RM – gradually reduce weight.

 

2-1-2-1

 

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

Shoulders – Week 5 – 8

 

EXERCISE

SETS & REPS

TEMPO

REST/NOTES

WARM UP

5mins Treadmill Run – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

BB Push Press

 

4 x 10 @ 75% 1RM

 

 

2-1-2-1

 

60s REST between Tri Sets

1B

BB Upright Row

1C

DB Front Raise

 

2A

DB Unilateral Shoulder Press (2 each side)

 

4 x 10 @ 75% 1RM

(Tricep Dip​​ to Fatigue)

 

2-1-2-1

 

60s REST between Tri Sets

2B

DB Lateral Raise

2C

Tricep Dip to Fatigue

3A

DB Shoulder Press

Strip Set – Aim for 10 reps per weight – start at 75% 1RM – gradually reduce weight.

 

2-1-2-1

 

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

Arms & CORE – Week 5 – 8

 

EXERCISE

SETS & REPS

TEMPO

REST/NOTES

WARM UP

5mins Treadmill Run – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1A

Seated DB Curl (4 each side)

4 x 10 @ 75% 1RM

(BB Burner​​ to Fatigue)

 

2-1-2-1

 

60s REST between Tri Sets

1B

NG Pull Up

1C

Barbell Burner​​ (20kg to fatigue)

 

2A

1 Minute Plank

 

Perform as Circuit

 

60s REST​​ between circuits

2B

15 x Squat Thrust

2C

10 x Cable Woodchop (4 each side)

3A

Lying BB Tricep Extension

4 x 10 @ 75% 1RM

(NG Press Up to Fatigue)

 

2-1-2-1

 

60s REST between Tri Sets

3B

Tricep Dip (Add weight as needed)

3C

NG Press Up to Fatigue

4A

Kettlebell Swing​​ 

​​ 5 x 10 – alternate between the two exercises – perform as many circuits as possible in 5 minutes

4B

Supermans

COOLDOWN

5mins X Trainer – Followed by static stretching

 

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

Suggested Weekly Timetable – Week 9 to 12:

Day

Session

Time

Monday

 

Integrated session 1

 

Tuesday

 

Integrated session 2

 

Wednesday

 

REST

 

Thursday

 

Integrated Session 1

 

Friday

 

Integrated Session 2

 

Saturday

 

Session 3

 

Sunday

 

Rest

 

 

Timings to be decided by the subject to fit with schedule.

Subject to complete a full body stretch at least once each day.

To be completed in conjunction with a calorie controlled diet. ​​ In order to add muscle you must ensure adequate calorie intake.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​ 

5 minute cool down with a static stretch at the end of each session.

Integrated​​ Session​​ 1 – Legs and Back

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

3 x 500m Row – 1 min active recovery between sets – 80-85% MHR

1A

BB Overhead Lunge​​ 

80% 1RM

4

8 (each side)

2-1-2-1

60s rest between Tri Sets

 

 

1B

BB Deadlift

80% 1RM

4

8

2-1-2-1

1C

BB or DB Lateral Step Up

80% 1RM

4

8 each side

2-1-2-1

Cardio

5 minutes Tabata on Spin Bike – moderate resistance – 20s sprint, 10s active rest

2A

Straight Arm Pulldown

80% 1RM

4

8​​ 

2-1-2-1

60s rest between Tri Sets

 

 

2B

NG Cable Row

80% 1RM

4

8

2-1-2-1

2C

DB Reverse Fly

80% 1RM

4

8

2-1-2-1

Cardio

10 minute Treadmill Run @ 65% MHR

Resistance exercises performed as a tri-set.

5 minute gradual pulse raise CV warm up.

5 minute slow CV cool down with static stretch.

Integrated​​ Session​​ 2 – Chest and Shoulders

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

Spin Intervals – 5 x 1minute with 1 minute active rest – moderate resistance at 80-85% MHR

1A

DB Fly

80% 1RM

4

8​​ 

2-1-2-1

60s rest between Tri Sets

 

 

1B

DB Decline Press

80% 1RM

4

8

2-1-2-1

1C

Stability Ball Press Ups

80% 1RM

4

To Failure

2-1-2-1

Cardio

2000m Row as fast as possible

2A

BB Pushpress

80% 1RM

4

8​​ 

2-1-2-1

60s rest between Tri Sets

 

 

2B

DB Front Raise

80% 1RM

4​​ (Each Side)

8

2-1-2-1

2C

DB Woodchop

80% 1RM

4

8

2-1-2-1

Cardio

10 Minute Hill Walk/Run – 5 – 10% Incline @65% MHR

 

Resistance exercises performed as a tri-set.

5 minute gradual pulse raise CV warm up.

5 minute slow CV cool down with static stretch.

Integrated​​ Session​​ 3 – HIIT

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

5 x 200m Row – 1 min active recovery between sets – 80-85% MHR

1A

Press Up

Bodyweight

5 mins – as many circuits as possible

8​​ 

2-1-2-1

Rest as needed – no rest if possible

 

 

1B

Alternate​​ Lunge

Bodyweight

8

2-1-2-1

Cardio

5 minutes Tabata on Spin Bike – moderate resistance – 20s sprint, 10s active rest

2A

Lat Pulldowns

 

70% 1RM – alter as required

5 mins – as many circuits as possible

8​​ 

2-1-2-1

Rest as needed – no rest if possible

 

 

2B

Front Raise

8

2-1-2-1

Cardio

3 minutes Hill Walk/Run – 5 – 10% Incline – 80% MHR

3

2 minutes – Continuous Jumping Lunge​​ (Bodyweight) – rest as needed

4

2 minutes –​​ Cable Fly -​​ start at 70% 1RM – go to failure before changing weight

5

2 minutes –​​ NG Cable Row​​ – start at 70% 1RM – go to failure before changing weight

Cardio

  • minutes Seated Hill Climb – Spin Bike – 80% MHR

5 minute gradual pulse raise CV warm up.

5 minute slow CV cool down with static stretch.

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