December 5, 2025
A clear 12-week plan built around compound lifts, progressive overload, and smart recovery. Follow the workouts, cues, and nutrition tips to gain muscle and strength safely and consistently.
Train three full-body sessions per week anchored by squat, press, and deadlift patterns.
Progress methodically: small weekly load increases, stable technique, and a planned deload.
Use RPE/RIR for intensity control so you build strength without grinding or stalling.
Accessories target balance and joint health; nutrition and sleep amplify results.
This program uses three full-body sessions per week, emphasizing compound lifts for efficient muscle and strength gains. Progression is simple: add 2.5–5 lb when all sets are completed cleanly at about RPE 6–8 (2–4 reps in reserve). The 12-week structure includes foundation, build, deload, and peak phases. Warm-ups and cues prioritize technique; accessories fill weak links. Rest 2–3 minutes on main lifts, 60–90 seconds on accessories.
Beginners thrive with clarity and consistency. A small set of proven lifts, measurable progression, and structured recovery deliver predictable results, reduce injury risk, and remove decision fatigue.
Back Squat 3x5 @ RPE 6–7 (2–3 min rest); Bench Press 3x5 @ RPE 6–7; Barbell Row 3x8 @ RPE 7–8 (90 sec); Plank 3x30–45 sec. Start light enough to own form. Aim smooth reps, full range, and consistent bar speed.
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Deadlift 1x5 @ RPE 7–8 (3–4 min); Overhead Press 3x5 @ RPE 6–7; Lat Pulldown or Assisted Pull-Up 3x8–10 @ RPE 7–8; Hip Thrust 3x8 @ RPE 7–8. Keep the deadlift crisp; add load only with a flat back and solid lockout.
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Front Squat or Goblet Squat 3x6 @ RPE 6–7; Bench Press 3x5 @ RPE 6–7 (alternate incline dumbbell press 3x8 every other week); Dumbbell Row 3x10; Split Squat 3x8/leg; Farmer Carry 3 x 30–40 m. Prioritize stability and unilateral work.
Set feet shoulder-width, grip the bar tight, brace belly; sit between hips, keep knees tracking; descend under control, drive up through mid-foot. Avoid collapsing knees or losing bracing. Depth: thighs parallel or slightly below if mobility allows.
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Eyes under bar, shoulder blades retracted, slight arch; feet planted. Lower to mid-chest, elbows ~45–60°. Press back toward rack line. Avoid flared elbows or bouncing. Keep consistent touch point and bar path.
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Bar over mid-foot; shins close, hips above knees; brace, lats tight. Push floor away, keep bar close. Stand tall, lock hips and knees together. Avoid rounded back and hitching. Reset each rep.
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Learn the movement patterns, build consistency, and add small loads when all sets are smooth with full range and steady bar speed. Typical increases: 2.5–5 lb for presses, 5 lb for squats/deadlifts. Track every session.
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Maintain RPE 7–8. Microload as needed (1–2.5 lb). If stalls occur, add a rep to top set (5→6) before adding weight or use small back-off sets. Accessories stay 2–3 sets at 8–12 reps.
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Progressive overload with controlled intensity (RPE/RIR) reliably beats random workouts for beginners.
Compound lifts provide most of the gains; accessories keep joints happy and fill weak links.
Deloads prevent stalls; recovery is a performance tool, not a step backward.
Nutrition and sleep determine how much of your training you actually adapt to.
Light cardio (bike, brisk walk, jump rope) until slightly warm; include dynamic drills (leg swings, shoulder circles) to raise core temperature and prep joints.
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Specific drills: bodyweight squats, hip hinges, band pull-aparts, scap push-ups. Pick two relevant to your main lift of the day.
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Do 2–3 progressive sets before your first work set (e.g., empty bar, 50%, 70% of the day’s load). Keep these easy; they’re for groove and readiness.
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Dead bug, planks, side planks: 2–3 sets, 30–45 sec or 8–12 reps @ RPE 7–8. Focus on bracing and breathing, not just time.
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Hip thrusts, RDLs, back extensions: 2–3x8–12 @ RPE 7–8. Build glutes and hamstrings to support squats and deadlifts.
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Split squats, step-ups, lunges: 2–3x8–12. Control tempo and knee tracking to improve balance and resilience.
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Stable mid-foot, knees track, hips and chest rise together. If reps wobble or depth shortens, hold weight steady and refine.
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Solid scap retraction, feet planted, steady press. Grindy or wobbly reps mean maintain load and add practice.
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Distribute across 3–5 meals. Include high-quality sources (meat, dairy, eggs, legumes), and a protein-rich meal within 2–3 hours post-training.
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Aim a small surplus for muscle gain. Place carbs around training (pre/post) to support performance and recovery.
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Consistent schedule, cool dark room, wind-down routine. Sleep drives strength, hormones, and skill consolidation.
Frequently Asked Questions
Pick loads you can complete with perfect form at RPE ~6–7 (2–4 reps in reserve). If uncertain, start lighter and add 2.5–5 lb next session when all sets are clean.
Train the missed session next time and shift the week forward. Avoid cramming; keep quality high. If you miss several sessions, repeat the prior week’s loads.
Yes. Keep it low-to-moderate intensity 1–3 times per week, 10–20 minutes. Place it away from heavy lower-body days to protect recovery.
For beginners, absolutely. Full-body training provides adequate frequency, volume, and skill practice. Progress comes from consistency and gradual load increases.
Use dumbbell or kettlebell variants: goblet squats, DB bench/press, RDLs, rows, and weighted carries. Keep the same rep schemes and progression rules.
No. Stop 1–3 reps shy of failure on main lifts. Occasional accessory sets can approach near-failure, but prioritize clean reps and recovery.
Commit to three focused sessions per week, track your lifts, and nudge loads upward when technique is solid. Pair training with adequate protein, a small calorie surplus, and quality sleep. In 12 weeks, you’ll build reliable strength, visible muscle, and the confidence to keep progressing.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
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Hands just outside shoulder-width, wrists stacked; squeeze glutes and abs. Press slightly forward then back over head; finish with biceps near ears. Avoid over-leaning or flared ribs.
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Hinge to neutral spine, pull toward ribs, pause briefly; control down. Keep elbows close, lats active. Avoid shrugging or jerking. Quality time-under-tension builds back thickness.
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Set shoulder blades, drive elbows down, chest to bar (or to the cable). Use full range. Avoid swinging. Assisted variations are fine—focus on clean reps.
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Back off to let joints and nervous system recover. Practice crisp technique, shorter sessions, and extra mobility. Return feeling better, not beat up.
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Resume with prior top weights and nudge upward. Push for clean rep PRs while keeping 1–3 reps in reserve. Optional in Week 12: test a heavy triple (3RM) only if form is rock solid.
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Rest 2–3 min between main sets, 60–90 sec on accessories. Cooldown: easy breathing, gentle mobility for hips/shoulders, and note your training log.
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Face pulls, rear-delt work, curls, triceps extensions: 2–3x10–15. Support posture and pressing strength.
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Low-impact intervals or brisk walking, 10–20 min, 1–3 days/week. Keep easy on leg days to avoid hindering recovery.
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No rounding or hitching. If technique slips, reduce load 5–10% and rebuild positions before increasing.
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Brace abs and glutes; bar finishes over mid-foot. Use microplates if jumps are too large.
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Add reps before load. For pulldowns, increase weight only with full stretch and clean concentric.
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Add electrolytes if sweating heavily. Thirst, urine color, and energy guide adjustments.
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Use rest days for light walks and mobility. Avoid hard leg conditioning before heavy lower sessions.
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Use a simple log. If life stress spikes, keep loads steady and focus on technique until recovered.
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