Workout Plan Summary

At Home Workouts - Beginner to Advanced Blueprint

Length of plan is 12 weeks

Split into 3 phases - 4 weeks each

Workouts per week

PHASE 1 - 4-5 days
PHASE 2 - 3-4 days
PHASE 3 - 4 days

Training Splits

PHASE 1 - 4 days per week total body each day
PHASE 2 - 3 - 4 days per week muscle splits
Day 1 - Chest, shoulders, triceps
Day 2 - Legs, calves, abs / core
Day 3 - Back, biceps, forearms, traps
PHASE 3 - 4 days per week muscle splits
Day 1 - Chest, triceps, abs / core
Day 2 - Back, biceps, forearms
Day 3 - Legs, calves
Day 4 - Shoulders, traps, abs / core

Cardio

PHASE 1 - walking
PHASE 2 & 3 - walking or running on non-training days and optional on training days 20-30 minutes; Alternative would be using any cardio equipment you have at home

Equipment

Resistance bands with handles - they offer variable resistance which means the further you stretch them, the more resistance you get. You control the resistance by stepping forward and backward.
Light to medium dumbbells
Stability ball
Bench (optional)

Rest

Take 30 - 60 seconds between sets for rest. This should be just long enough for you to recover from the previous set.

Summary

Whether you are a true beginner or starting your fitness program again after a long layoff, this is the ideal at-home plan to take you from beginner status to advanced level trainee in just 10 weeks by making progress every week. You will be able to add noticeable muscle tone / mass, lose fat, gain good strength, and be ready to take on more advanced training techniques.

At Gym Workouts - Beginner to Advanced Blueprint

Length of plan is 12 weeks

Split into 4 phases - 3 weeks each

Workouts per week

PHASE 1 - 3 days
PHASE 2 - 4 days
PHASE 3 - 3 days
PHASE 4 - 4 days

Training Splits

PHASE 1 - 3 days per week total body each day
PHASE 2 - 3 - 4 days per week muscle splits
Day 1 & 3 - Biceps, triceps, legs, calves
Day 2 & 4 - Chest, back, shoulders, abs / core
PHASE 3 - 3 days per week muscle splits
Day 1 - Chest, shoulders, triceps
Day 2 - Legs, calves, abs / core
Day 3 - Back, traps, biceps, forearms
PHASE 4 - 4 days per week muscle splits
Day 1 - Chest, triceps, abs / core
Day 2 - Back, biceps, forearms
Day 3 - Legs, calves
Day 4 - Shoulders, traps, abs / core

Cardio

Use machine of your choice on training days or non-training days 2-3 days per week starting with 10-15 minutes and adding 5 minutes to each cardio session, working up to 25-30 minutes.

Equipment

Commercial Gym

Summary

Whether you are a true beginner or starting your fitness program again after a long layoff, this is the ideal at-gym plan to take you from beginner status to advanced level trainee in just 12 weeks by making progress every week. You will be able to add noticeable muscle tone / mass, lose fat, gain good strength, and be ready to take on more advanced training techniques.

Success

Commit your actions to the Lord and your plans will succeed! Proverbs 16:3