By following the first part of the 12-week training plan, you will develop the habit of training. The strength and endurance nature of the workouts in the first 4 weeks of the plan is aimed at preparing the muscles for the next 4 weeks of strength training. At this stage, you should perform 3 sets of 12 repetitions of each exercise. Let the rest last 60 seconds between successive sets.
Doing the exercises
Do: 4 exercises for the back, 4 for the chest, 7 for the legs and buttocks, 3 for the shoulders, 2 or 3 for the biceps, 2 or 3 for the triceps, 2 or 3 for the abdomen.
After 2 weeks, you can increase the load slightly with a slight reduction in the number of repetitions and a slight increase in the rest time between sets. Adjust the weight to your own abilities. If it’s too easy, increase the load. If it’s too hard, make it smaller. The last repetitions should be difficult for you, but they must be possible with the correct exercise technique.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
| chest + triceps | back + biceps | legs + buttocks | relaxation | relaxation | arms, shoulders + abdomen | relaxation |