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).
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