12 Week Full Body Workout Routine for Beginners

[01dragonslayer]

A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes.

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Full Body
• Training Level
  Beginner
• Program Duration12 weeks
• Days Per Week
  3
• Time Per Workout30-45 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells, Machines
• Target GenderMale & Female
• Recommended Supps
  Whey Protein
  Multivitamin
  Fish Oil
• Workout PDFDownload Workout

Workout Description​

New to the gym? Never trained with weights before? If so, this 12-week beginner training routine is for you.
This program introduces you to a variety of exercises performed with a barbell, dumbbells, cables, and machines that will not only jumpstart your training but also help you familiarize yourself with the different equipment at the gym.
Recommended: Need help building muscle? Take our Free Muscle Building Course

Weeks 1-6: Total Body Circuit Workout​

You should always have at least one rest day between your workouts. A sample week would look like this:

• Monday: Workout
• Tuesday: Rest
• Wednesday: Workout
• Thursday: Rest
• Friday: Workout
• Saturday: Rest
• Sunday: Rest

Weeks 1-3:​

During the first three weeks, do each exercise for one set of 15 reps. Rest 60-90 seconds between sets.

Exercise	Sets	Reps
Leg Press	1	15
Lying Leg Curl	1	15
Seated Cable Curl	1	15
Flat Bench Press	1	15
Dumbbell Press	1	15
Dumbbell Shrug	1	15
Tricep Pushdown	1	15
Barbell Curl	1	15
Back Extension	1	15
Standing Calf Raise	1	15
Barbell Wrist Curl	1	15
Crunches	1	15

Weeks 4-6:​

Use a slightly heavier weight than you used in weeks 1-3. Rest 60-90 seconds between sets.

Exercise	Sets	Reps
Leg Press	2	12
Lying Leg Curl	2	12
Seated Cable Row	2	12
Flat Bench Press	2	12
Dumbbell Press	2	12
Dumbbell Shrug	2	12
Tricep Pushdown	2	12
Barbell Curl	2	12
Back Extension	2	12
Standing Calf Raise	2	12
Barbell Wrist Curl	2	12
Crunches	2	12

Weeks 7–12: Upper/Lower Split with Increased Intensity.​

Weeks 7-12 split the workouts into two parts: upper body and lower body. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc. Here’s what your schedule could look like:
Week A:

• Monday: Workout 1
• Tuesday: Rest
• Wednesday: Workout 2
• Thursday: Rest
• Friday: Workout 1
• Saturday: Rest
• Sunday: Rest

Week B:

• Monday: Workout 2
• Tuesday: Rest
• Wednesday: Workout 1
• Thursday: Rest
• Friday: Workout 2
• Saturday: Rest
• Sunday: Rest

Related: Warming Up for Dummies: A Lifter's Guide to Injury Prevention

Workout 1: Upper Body​

Rest 60-90 seconds between sets.

Exercise	Sets	Reps
Flat Dumbbell Press	2	10-12
Pec Deck Fly	1	10-12
Single Arm Dumbbell Row	2	10-12
Seated Cable Row	1	10-12
Seated Dumbbell Press	2	10-12
Dumbbell Lateral Raise	1	10-12
Dumbbell Shrug	2	10-15
Tricep Pushdown	2	10-15
Barbell Curl	2	10-12
Barbell Wrist Curl	2	10-12

Workout 2: Lower Body​

Rest 60-90 seconds between sets.

Exercise	Sets	Reps
Smith Machine Squats	1	8-12
Leg Extension	1	10-12
Lying Leg Curl	1	10-12
Back Extension	1	20-30
Standing Calf Raise	1	12-15
Crunches	2	15-40
Reverse Crunch	2	15-30