Get back on track with our 12-Week workout plan, perfect for beginners or anyone who simply doesn’t have time to work out more than three times a week…
This 12-week plan was created by body transformation coach Diego Carrete. It’s a workout routine for beginners that has been carefully designed for efficient, targeted gym workouts tailored to the unique needs of busy men.
The 12-week program prioritizes fundamental movement patterns, strategically engaging major muscle chains with optimal efficiency.
Before you start the plan, kit yourself out with the best workout clothes
How does the 12-week workout plan work?
Each month of this workout routine for beginners is slightly difference, with progressive overload built in to encourage muscle and strength progressions. Every week features three workouts: two full-body strength sessions, plus a high-intensity metabolic circuit for aerobic conditioning and fat loss.
In Month 1, the emphasis is on hypertrophy and neuromuscular adaptation. With a rep range of 12-15, we prioritize range of motion, time under tension and technique. Rest intervals of 60-120 seconds facilitate optimal recovery.
The pyramid structure of the circuit protocol – performed once each week – progressively challenges cardiovascular pathways. In Month 1, you will work up to 5 reps of each exercise, before descending back down to 1.
Month 2 introduces a periodization shift, lowering the rep range to 10-12 to elicit further strength gains while maintaining movement patterns. The inclusion of varied exercises enhances program adherence by introducing novel stimuli.
The circuit progression advances to a peak of 10 reps of each exercise.
As you enter the final stretch in Month 3, the program evolves with a rep range of 8-10, continuing to challenge muscular strength and endurance. The slight modification of exercises ensures sustained engagement.
The pyramid circuit peaks at 10 reps of each exercise again, before working back down to 1. Only this time, if you can handle it, you will repeat the whole thing twice.
This periodized approach, blending hypertrophy, strength, and endurance components, makes our workout routine for beginners primed for getting in the shape of your life. It ensures a systematic approach to fitness progression, aligning with the hectic schedules and goals of busy men.
The 12-week workout plan
MONTH 1
STRENGTH TRAINING WORKOUT
- Perform this strength workout routine for beginners twice a week for the first month.
- Do 3 sets of 12-15 reps for every exercise.
- Rest 90 secs between sets.
1. Leg press
2. Bent-over barbell row
3. Incline dumbbell bench press
4. Wide-grip lat pulldown
Superset
5a. Barbell curl
5b. Triceps pushdown
How to do the exercises in the strength training workout routine for beginners
How to do the leg press
- Sit on the leg press machine with your back against the pad.
- Place your feet hip-width apart on the platform.
- Push through your heels to extend your legs.
- Lower the platform under control.
How to do a bent-over barbell row
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend at your hips, keeping your back straight, and lower the barbell towards the floor.
- Pull the barbell to your lower chest, squeezing your shoulder blades together.
- Lower the barbell back down with control.
How to do an incline dumbbell bench press
- Sit on an incline bench with a dumbbell in each hand, arms extended over your chest.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, engaging your chest muscles.
- Maintain stability on the incline bench throughout the exercise.
How to do a wide-grip lat pulldown
- Sit at the lat pulldown machine with a wide grip on the bar.
- Pull the bar down to chest level, squeezing your shoulder blades together.
- Slowly release the bar back up, maintaining control.
- Keep your back straight and avoid using momentum.
How to do a barbell curl
- Stand with a barbell, arms fully extended, and palms facing forward.
- Curl the barbell towards your chest, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Lower the barbell back down with control.
How to do a triceps pushdown
- Use a cable machine with a straight bar attachment.
- Stand with feet shoulder-width apart and elbows close to your body.
- Push the bar down, extending your elbows fully.
- Return to the start position, engaging your triceps.
PYRAMID CIRCUIT CONDITIONING
- Perform this circuit once each week for the first month.
- Do each exercise back-to-back, for a total of 10 rounds.
- Rest for 60 secs between rounds.
- For the first round, complete 1 rep of each exercise.
- For the second round, complete 2 reps of each exercise.
- Work up to the peak set of 5 reps of each exercise.
- Now work your way down the ‘pyramid’, with a round of 4 reps, then 3, then 2, then 1.
1a. Kettlebell sumo squat
1b. Dumbbell shoulder press
1c. Dumbbell biceps curl
1d. Push-up
1e. Dumbbell row
How to do the exercises in the pyramid circuit
How to do a kettlebell sumo squat
- Stand with feet wider than shoulder-width apart.
- Hold a kettlebell in front of your chest.
- Lower into a squat, keeping back straight and chest up, then return to starting position.
How to do a dumbbell shoulder press
- Stand with feet shoulder-width apart, holding dumbbells at shoulder height.
- Press weights overhead, fully extending arms.
- Lower weights back to shoulder height with control, engaging your core.
How to do a dumbbell biceps curl
- Stand with a dumbbell in each hand, arms fully extended, palms forward.
- Curl dumbbells towards chest, keeping upper arms stationary.
- Squeeze biceps at the top and lower with control.
How to do a push-up
- Start in a high plank position, hands slightly wider than shoulder-width.
- Lower your body by bending the elbows, keeping a straight line.
- Push back up to the high plank position.
How to do a dumbbell row
- Stand with dumbbells at your sides.
- Hinge at the hips, keeping your back straight.
- Pull the weights towards your hips, squeezing your shoulder blades, then lower with control.
MONTH 2
STRENGTH TRAINING WORKOUT
- Perform this workout twice a week for the second month.
- Do 3 sets of 10-12 reps for every exercise.
- Rest 90 secs between sets.
1. Barbell squat
2. Deadlift
3. Dumbbell bench press
4. Lat pulldown narrow supinated grip
Superset
5a. Single-arm dumbbell curl
5b. Close-grip bench press
How to do the exercises in the strength training workout routine for beginners
How to do a barbell squat
- Stand with your feet shoulder-width apart, a barbell resting on your upper back.
- Lower your body by bending your knees and hips, keeping your back straight.
- Drop down until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
How to do a deadlift
- Stand in front of the bar with feet hip-width apart.
- Hinge at the hips and bend your knees, keeping your back straight, to grasp the bar.
- Lift the bar by straightening your hips and knees, keeping the bar close to you.
- Lower the bar with control back to the ground, maintaining a neutral spine.
How to do a dumbbell bench press
- Lie on a flat bench with a dumbbell in each hand.
- Start with your arms extended over your chest.
- Lower the dumbbells to the sides of your chest, then press them back up to the starting position.
- Focus on stability and control throughout the movement.
How to do a lat pulldown with narrow supinated grip
- Sit at the lat pulldown machine with a narrow, supinated grip on the bar.
- Pull the bar down to chest level, squeezing your shoulder blades together.
- Slowly release the bar back up, maintaining control and a slight arch in your back.
- Keep your elbows close to your body throughout the movement.
How to do a single-arm dumbbell curl
- Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Curl one dumbbell towards your chest, keeping your upper arm stationary.
- Squeeze your bicep at the top of the movement.
- Lower the dumbbell back down with control.
- Now curl the other dumbbell.
- Continue alternating.
How to do a close-grip bench press
- Use a cable machine with a straight bar attachment.
- Stand with feet shoulder-width apart and hold the bar with an overhand grip.
- Extend your arms downward, engaging your triceps.
- Return to the starting position with control, keeping your elbows close to your body.
PYRAMID CIRCUIT CONDITIONING
- Perform this circuit once each week for the first month.
- Do each exercise back-to-back, for a total of 20 rounds.
- Rest for 60 secs between rounds.
- For the first round, complete 1 rep of each exercise.
- For the second round, complete 2 reps of each exercise.
- Work up to the peak set of 10 reps of each exercise.
- Now work your way down the ‘pyramid’, with a round of 9 reps, then 8, then 7, then 6 and so on.
1a. Kettlebell sumo squat
1b. Dumbbell shoulder press
1c. Dumbbell biceps curl
1d. Push-up
1e. Dumbbell row
MONTH 3
STRENGTH TRAINING WORKOUT
- Perform this workout twice a week for the third month.
- Do 3 sets of 8-10 reps for every exercise.
- Rest 90 secs between sets.
1. Hack squat
2. T-Bar row
3. Barbell bench press
4. Single-arm lat pulldown
Superset
5a. Reverse-grip barbell curl
5b. Triceps rope pushdown
How to do the exercises in the strength training workout routine for beginners
How to do a hack squat
- Position yourself on the hack squat machine with shoulders against the pads.
- Place your feet shoulder-width apart on the platform.
- Lower your body by bending your knees, keeping your back against the pad.
- Push through your heels to return to the starting position.
How to do a T-Bar row
- Place the T-Bar handle between your legs and load the appropriate weight.
- Bend at the hips, keeping your back straight, to grasp the handles with both hands.
- Pull the T-Bar towards your chest, squeezing your shoulder blades together.
- Lower the T-Bar with control back to the starting position, maintaining a stable core.
How to do a barbell bench press
- Lie on a flat bench with a barbell over your chest.
- Lower the bar to your chest, then press it back up to the starting position.
- Ensure a stable body position and control the movement throughout.
- Keep your elbows at a 90-degree angle when lowering the bar.
How to do a single-arm lat pulldown
- Sit at the lat pulldown machine with a single handle attachment.
- Use an underhand grip and pull the handle down to the side of your chest.
- Keep your back straight and engage your lat muscles during the movement.
- Slowly release the handle back up, maintaining control.
How to do a barbell curl
- Stand with a barbell, arms fully extended and palms facing forward.
- Curl the barbell towards your chest, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Lower the barbell back with control.
How to do a triceps rope pushdown
- Use a cable machine with a rope attachment.
- Stand with feet shoulder-width apart and hold the rope handles.
- Push the rope down, extending your elbows fully.
- At the bottom, spread the rope handles apart, feeling the squeeze in your triceps.
- Return to the starting position with control, keeping your elbows close to your body.
PYRAMID CIRCUIT CONDITIONING
- Perform this circuit once each week for the first month.
- Do each exercise back-to-back, for a minimum of 20 rounds.
- Rest for 60 secs between rounds.
- For the first round, complete 1 rep of each exercise.
- For the second round, complete 2 reps of each exercise.
- Work up to the peak set of 10 reps of each exercise.
- Now work your way down the ‘pyramid’, with a round of 9 reps, then 8, then 7, then 6 and so on.
- Still got gas in the tank? Complete the pyramid again!
1a. Kettlebell sumo squat
1b. Dumbbell shoulder press
1c. Dumbbell biceps curl
1d. Push-up
1e. Dumbbell row
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