12 week programme 🍑

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

2 mins rest on exercise 1 and 2
1 min per leg on exercise 3 and 4


Hip Thrust (Barbell)

Squat (Paused)

Glute Kickback (Cable)

Cable Abductions

Lower 1

Incline Bench Press (Dumbbell)

Chin-Up (Assisted)

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Cable)

Upper 1

Rest:
1: 1.5-2 mins
2: 2-3 mins
3: 1.5-2 mins
4: 1 min


Smith Machine Reverse Lunge

Romanian Deadlift (Dumbbell)

Hip Abductor (Machine)

Lower 2

Rest:
1: 2-3 mins
2: 1.5-2
3: 1.5-2
4: 1.5-2
5: 1.5-2

Bench Press (Close Grip)

Lat Pulldown

Standing Shoulder Press (Dumbbell)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Upper 2

Rest:
1: 2-3 mins
2: 1 min per leg
3: 1.5-2 mins
4: 1 min per leg


Sumo Deadlift (Barbell)

Step-Up (Weighted)

Single Leg Hip Thrust

Lower 3

Rest: 
1: 2-3
2: 2-3
3: 1.5-2
4: 1 min per leg

Squat (Barbell)

Hyperextension

Bench Press (Barbell)

Rest:
1: 1.5-2 mins
2: 1 min per leg
3: 1.5-2 mins
4: 1.5-2 mins


Hip Thrust (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Rest:
1: 2-3
2: 1.5-2
3: 1.5-2
4: 1.5-2
5: 1.5-2


Overhead Press (Barbell)

Pull-Up (Assisted)

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Rest:
1: 1.5-2
2: 1 min per leg
3: 2-3
4: 2-3


Glute Bridge (Barbell)

Rest:
1: 1 mins per leg
2: 2-3
3: 1 min per leg
4: 2-3

Reverse Lunge (Dumbbell)

Deadlift (Barbell)

Smith Machine Frog Pump

Rest:
1: 1.5-2
2: 1.5-2
3: 1.5-2
4: 1.5-2
5: 1.5-2


Push Up

Inverted Row

Lying Rear Lateral Raise

On exercise 3 add a pause at the top

Rest: 
1: 2-3
2: 1 min per leg
3: 2-3
4: 1.5-2

On exercise 5 use cable 

Rest:
1: 2-3
2: 1.5-2
3: 1.5-2
4: 1.5-2
5: 1.5-2

Bench Press (Paused)

Rear Delt Fly (Machine)

Rest:
1: 2-3
2: 2-3
3: 1.5-2
4: 1 min per leg


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