Training Program for beginners in twelve weeks

This training program is designed to:

  • Introduce your body to physical exercise
  • Strengthen your core and primal movement patterns
  • Develop a strong foundation of muscular endurance
  • Encourage body-wide neuromuscular adaptation
  • Introduce you to a variety of exercises, training equipment, and training splits

It’s very important to start from basic things in doing exercises. So, the beginner program is very important because it will lay a strong foundation upon which you can safely build in the more advanced programs in the complete training system. This strong foundation will protect you from risk of injury. Final expectation of this program should be: to have developed significant strength, muscular tone and muscular endurance.

Twelve week program is divided into four micro-cycles and each cycle is lasting three weeks. Focus on full-body circuit training belongs to the first two micro-cycles. This means whole body will be trained in each workout with a minimal rest between exercises. Third and fourth micro-cycles are based on split training, that means you will be dividing your body and training different parts in different workouts.

Although seems that there are lot of exercises in some of the workouts, you should not be intimidated of this. Exercises will be done with very little rest, so the workouts will be over very quickly.

Sport, Fitness, Exercise, Pilates, Face Man, Body Man


  • Beginners
  • Experienced lifters who haven’t trained for more than three months
  • Lifters with less than three months of consistent weight training experience



  • All exercises should be completed in the provided order.
  • Use an amount of weight that makes completing the reps challenging.
  • As you get stronger and need to increase the weight, add a maximum of 5 lb or 2.5 kg to upper-body exercises and a maximum of 10 lb or 5 kg to lower-body exercises—just enough to make the rep range challenging again.
  • As you train, try to develop a mental connection with your muscles.
  • Each workout, including warmup and cooldown, should take no longer than an hour.
  • Try to master the proper form of each exercise, including proper breathing technique.
  • Once you have completed the beginner weight training program, you must take a deload week (a week during which you must either rest or train lightly). Only then can you move on to the next program.


Specific instructions for each micro-cycle are presented below.

Micro-cycle 1: Full-body circuit (3 weeks)


  • For micro-cycle 1, you will perform a full-body circuit
  • Complete 2 circuits per workout
  • Complete 3 workouts per week, with at least 1 day of rest between each workout (AXAXAXX, where “A” means workout day and “X” means rest day)
  • Rest for only 20 to 30 seconds between exercises
  • Rest for 2 to 3 minutes between the circuits
  • Each workout should take less than 40 minutes


Dumbbell squat15–18
Wide-grip lat pull-down15–18
Seated or lying leg curl15–18
Dumbbell bench press15–18
Machine standing calf raise25–30
Seated cable row15–18
Bicycle crunch15–20
Seated dumbbell overhead press15–18
Dumbbell curl15–18
Dumbbell kickback15–18

Microcycle 2: Full-body circuit (3 weeks)

  • For secon micro-cycle, you will perform another full-body circuit
  • Complete either 3 workouts a week (AXAXAXX) or a workout every other day (AX)
  • Complete 2 circuits per workout
  • Rest for only 20 to 30 seconds between exercises
  • Rest for 2 to 3 minutes before starting the second circuit
  • Each workout should take less than 40 minutes
Barbell squat13–15
Close neutral grip lat pull-down13–15
Dumbbell Romanian deadlift13–15
Push-up (on knees if necessary)13–15
Dumbbell lunge13–15
Bent-over dumbbell row13–15
Seated or lying leg curl13–15
Dumbbell one-arm overhead press13–15
Standing dumbbell one-leg calf raise25–30
Bicycle crunch20–25
EZ bar curl13–15

Microcycle 3: Upper–Lower split (3 weeks)

  • For the third micro-cycle, you will perform an upper–lower split. So, you will train all of your upper body in one workout and all of your lower body in another workout. Also, instead of circuit training, you will perform set training, which means that you will complete all of the sets for one exercise before moving on to the sets of the following exercise
  • Recommended workout schedules: ABXABXX or ABX
  • Rest for only 20 to 30 seconds between sets
  • Rest for only 60 to 90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Upper Body)
ExerciseSets x Reps
One-arm lat pull-down2 x 13–15
Seated cable row2 x 13–15
Barbell bench press2 x 13–15
Barbell overhead press2 x 13–15
Cable face pull2 x 13–15
Triceps rope push-down2 x 13–15
Dumbbell concentration curl2 x 13–15
Cable twist2 x 13–15
Front plank2 x 45–60 s
s = seconds


Workout B (Lower Body)
ExerciseSets x Reps
Barbell front squat2 x 13–15
Dumbbell rear lunge2 x 13–15
Barbell Romanian deadlift2 x 13–15
Seated or lying leg curl2 x 13–15
Standing dumbbell one-leg calf raise2 x 20–25
Machine seated calf raise2 x 20–25
Lying side hip raise2 x 20–25
Bicycle crunch2 x 20–25
Lying leg and hip raise2 x 15–20

Micro-cycle 4: 3-day split (3 weeks)

  • For microcycle 4, you will perform a 3-day split in which you will train your back, biceps, and core in Workout A; your chest, shoulders, triceps, and core in Workout B; and your core and legs in Workout C
  • Recommended workout schedules: ABCXABX (then start from C the next week) or ABCX (i.e. three days on, one day off)
  • Rest for only 20 to 30 seconds between sets
  • Rest for only 60 to 90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Back, biceps, core)
ExerciseSets x Reps
Barbell sumo deadlift2 x 12–14
Medium-grip lat pull-down2 x 12–14
Cable twisting one-arm row2 x 12–14
Dumbbell curl2 x 12–14
Barbell reverse curl2 x 12–14
Lying side hip raise2 x 25–30
Bicycle crunch2 x 25–30
Seated leg raise2 x 25–30


Workout B (Chest, shoulders, triceps, core)
ExerciseSets x Reps
Barbell bench press2 x 12–14
Inline reverse-grip dumbbell bench press2 x 12–14
Dumbbell one-arm overhead press2 x 12–14
Dumbbell bent-over lateral raise2 x 12–14
Cable face pull2 x 12–14
Diamond push-up (on knees if necessary)2 x 12–14
Decline dumbbell French press2 x 12–14
Captain’s chair leg and hip raise (or hanging variation)2 x 12–14


Workout C (Legs and core)
ExerciseSets x Reps
Barbell sumo squat2 x 12–14
Dumbbell side lunge2 x 12–14
Weighted one-leg hip thrust2 x 12–14
Seated or lying leg curl2 x 12–14
Machine standing calf raise2 x 20–25
Machine seated calf raise2 x 20–25
Wheel rollout2 x 10–15
Cable wood chop2 x 12–14

Medical disclaimer

For your safety, please consult your doctor before starting the beginner weight training program.