Tuesday, August 20, 2013

12-Week Beginners Guide to Muscle Building // Phase 1




Congrats on making the decision to start this journey to a fit lifestyle!  This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!

Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.



Phase 1 // Week 1 // Day 1

The Workout
Chest and Triceps

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


Phase 1 // Week 1 // Day 2
Back and Biceps

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min
3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest


3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 3

It's LEG DAY! I LOVE leg day! =] 


Leg Press
3 sets of 12 reps
1 min rest

Leg Extensions
3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat
3 sets of 12 reps
1 min rest

Seated Leg Curl
3 sets of 12 reps
1 min rest

Standing Calf Raises
3 sets of 12 reps
1 min rest

Seated Calf Raise
3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!

Shoulders and Abs

The Workout
3 sets of 12 reps
1 min rest

3 sets of 12 reps, 1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 5
REST

Phase 1 // Week 1 // Day 6
REST

Phase 1 // Week 1 // Day 7
REST


Phase 1 // Week 2 // Day 8
To Recap:  3 sets of 12 repetitions with 1 minute rest between sets

 Chest and Triceps 

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest


3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps
3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest




Phase 1 // Week 2 // Day 11

Shoulders and Abs

3 sets of 12 reps
1 min rest

3 sets of 12 reps, 1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


Phase 1 // Week 2 // Day 12
Rest

Phase 1 // Week 2 // Day 13
Rest

Phase 1 // Week 2 // Day 14
Rest

Phase 1 // Week 3 // Day 15
Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Phase 1 // Week 3 // Day 16
Back and Biceps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 3 // Day 17

Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!

Chest and Triceps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Machine Flyes

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bar Dips

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps



Phase 1 // Week 3 // Day 18
LEG DAY!!

Leg Extensions
3 sets of 10 reps

Wide Stance Barbell Squat
3 sets of 10 reps

Walking Barbell Lunge
3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 3 // Day 19

We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of  my favorite motivation boards, herehere and here


3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps per side

Phase 1 // Week 3 // Day 20
REST

Phase 1 // Week 3 // Day 21
REST

Phase 1 // Week 4 // Day 22

We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!


3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 4 // Day 23

Today is a back and biceps day! Men, you know the drill - ladies, don't fret, conquering these muscles shows hard work and dedication. If you're not feeling like a bombshell yet, get ready because your back and biceps are the cherry on top.


Hammer Strength Lat Pull
3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 4 // Day 24

Get ready to forget about flab with this triceps and chest work out. 

Wide Pus-ups (close hand position also shown)
3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Machine Flyes

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bar Dips

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Phase 1 // Week 4 // Day 25

Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads. 

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


3 sets of 10 reps

Phase 1 // Week 4 // Day 26

 Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body. 


Seated Dumbbell Press
3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps per side

Phase 1 // Week 4 // Day 27
REST

Phase 1 // Week 4 // Day 28
REST

Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.

Phase 2 - Level Up





19 comments:

  1. Thanks for this. It is exactly what I was looking for. Can't wait to see your Phase 2 post.

    ReplyDelete
  2. Great article, thanks for sharing information muscle building optimization. http://goo.gl/XaW494

    ReplyDelete
  3. Great article, thanks for sharing information muscle building optimization.
    http://goo.gl/XaW494

    ReplyDelete
  4. Great article, thanks for sharing information muscle building optimization. http://goo.gl/XaW494

    ReplyDelete
  5. Love your workout program!! when do we expect phase 2?

    ReplyDelete
  6. I found your phase 1 on pinterest...curious where phase 2 and 3 are for weeks 5-12?

    ReplyDelete
  7. Where can i find the other phases for weeks 5-12

    ReplyDelete
  8. I am excited to start this first 4 weeks, but would also like the next 2 phases also.

    ReplyDelete
  9. This is Jamie Eason's 12 week LiveFit program from 2012 on Bodybuilding.com. Shame on you for not giving proper credit and trying to claim as your own. If you all want Phase 2 and 3, go to bodybuilding.com to Jamie's program.

    ReplyDelete
    Replies
    1. Thank you! I emailed Alexa and never heard back, I guess this is why!? Found Phase 2 & 3 on bodybuilding.com

      Delete
  10. I knew this looked familiar! It is Jamie Eason's

    ReplyDelete
  11. beginers tips is very nice ...if you change your body means first you need to change your mind.....Then Everything Should be changed

    ReplyDelete
  12. I was really looking for all about muscle building and now I finding your niche, I have some idea to try it. No one can do the work for me, but I can be pointed in the right direction. Somehow, I found also some best muscle building industry that works me so well.

    ReplyDelete
  13. I would love to get phase two! Does anyone know where I can get it?

    ReplyDelete
  14. Thanks for sharing great information about benefit of Muscle building, I read your entire post and realize that your post is really impressive and informative. Such type of post is really helpful for those types of people who really want information on Muscle building. Apart from this I read another same kind informative post. I recommend that post for your further information. My recommended post about Bodybuilding product http://www.healthboostup.com/crazy-bulk-reviews/

    ReplyDelete