Are you looking for a good fitness plan you can follow? If you are, then you have come to the right place. Below is a 12 week plan that can help you gain muscle and get ripped.
1. 4 Weeks Of Heavy Training- The first four weeks will consist of you training with heavy weight, low reps and less sets. During the first four weeks, you will do 6-9 sets in total, for each body-part that you train. For example, when you train chest, then you will do 6-9 sets in total, and the same goes for biceps, triceps, back and so forth. Since you will be training with heavy weight, then you will do 6-8 reps per set of each exercise that you do, so make sure you use heavy enough weight.
Also, during these four weeks, you should increase the amount of weight you do as each week goes by, even if it is only by a 3-5 pounds. As for how many exercises you should do per body-part, aim to do 2-3 (2-3 sets per exercise). Once you have completed the first four weeks of this 12 week fitness plan, you can go onto the next four weeks of the plan, which will have you training weight light weight, as well as cardio.
2. 4 Weeks Of Training With Light Weight And Cardio- During this phase of the fitness plan, you will be using light weight and doing cardio, and training 4-5 days per week (it is up to you) and hitting each body-part once per week. With that said, you will be doing a total of 4-6 exercises per body-part, and you will choose to do 12-18 sets per body-part you train. Since you are using light weight, you will do 12-15 reps per exercise that you do.
As for the exercises you will do for each muscle you train, it is completely up to you. The key is to use light weight and high reps. However, you should include one compound movement for each body-part, and start your workout with that compound exercise. By the end of these four weeks, you may start to notice that your body has changed or in the process of changing, especially since you will be doing cardio (20 minutes of a cardio exercise of your choice, done 4-5 days per week).
3. 4 Weeks Of Training With light Weight With Giant Sets- The last four weeks will consist of using light weight and giant sets. Giant sets are intense, since you do 4+ exercises one after another. The giant set is completed after you have done the exercises, and then you can do a second one, third one and so forth.
However, during this specific workout, you will be doing a total of 3-4 giant sets per body-part you train, and you will be working out 3-4 days per week. Since you will be using light weight, go for 10-12 reps. One of the best things about using giant sets is that they offer you a great way to get a workout in, but they are not that time consuming.
The above 12 week workout plan is intense, and you should only attempt to do it if you know you are healthy enough to do it. If you choose to do this 12 week fitness routine, then by the end of it, you could end up seeing some great results. Just remember to eat with commonsense in mind, do the exercises properly, and stay focus, as if you do all these things, then you should be able to achieve amazing results.