The 12-Week Total Body Workout Plan

Subj: An Ass-kicking total body workout routine to get you lean, jacked and shredded like never before.

This Total body workout is designed to:

• Build muscle throughout your entire body.
• Train your body as an entire unit for maximum effectiveness.
• Introduce “dynamic progression” to ensure you keep making gains week after week!
• Get you lean, jacked, ripped or swole. Just add nutrients accordingly.

Seriously, follow this workout to the ‘T’ and you will get into the best shape of your life.

This Total body workout routine is a 6-day split. You will train each muscle group twice each week.

This workout is pretty straight forward. Get in the gym 6 days a week and do the following:

• Days 1 and 4: Legs and Abs
• Days 2 and 5: Back and Biceps
• Day 3 and 6: Chest, Triceps and Shoulders
• Day 7: Rest, relax and eat some good food.

Here’s a Sample week of workouts. This split works the best for me and allows my body to best handle the volume of workouts.

Day 1 – Legs and Abs Workout

• Back Squat – 4 sets 10, 8, 6, 6 Reps
• Lunges – 4 sets 10, 8, 6, 6 Reps
• Leg Curl – 4 sets 12, 12, 10, 10 Reps
• Calve Raises 4 sets 20, 20, 15, 12 Reps
• Incline crunches – 4 sets 20, 15, 15, 15 Reps
• Captain Chairs – 4 sets 25, 25, 20, 20 Reps
• Cable Ab Crunches – 4 sets 20, 20, 15, 15 Reps

Day 2 – Back and Biceps Workout

• Deadlifts 10, 5, 3, 1, 1, 1 Reps
• Wide Grip Overhand Pull ups 4 sets 10, 10, 8, 6 Reps
• Bent over Rows 4 sets 10, 10, 8, 6 Reps
• Close Grip Pull downs 4 sets 12, 10, 10, 8 Reps
• Seated Incline dumbbell Curls 4 Sets 12, 10, 10, 8 Reps
• Reverse Grip EZ bar Curls 4 Sets 12, 10, 10, 8 Reps

Day 3 – Chest, Shoulders and Triceps Workout

• Barbell Flat Bench 4 sets 10, 8, 8, 6 Reps
• Incline Barbell Bench Press 4 sets 10, 8, 8, 6 Reps
• Flat bench Dumbbell Flyes 4 sets 12, 12, 10, 10 Reps
• Barbell Military Press 4 sets 10, 8, 8, 6 Reps
• Lateral Side raises 4 sets 12, 12, 10, 10 Reps
• Rear Delt flyes 4 sets 12, 12, 10, 10 Reps

Day 4 – Legs and Abs Workout B

• Front Squat 4 sets 10, 8, 8, 6 Reps
• Lunges 4 sets 10, 8, 8, 6 Reps
• Leg Extensions 12, 12, 10, 10 Reps
• Calve press 4 sets 15, 15, 12, 12 Reps
• Iron Cross 4 sets 12, 12, 10, 10 Reps
• Wood Choppers 12, 12, 10, 10 Reps
• Incline Sit ups, twist – 12, 12, 10, 10 Reps

Day 5 – Back and Biceps Workout B

• Close Grip Under Hand Pull ups 10, 10, 8, 8 Reps
• Seated Cable Rows 4 sets 12, 10, 10, 8 Reps
• T-Bar Rows 4 sets 12, 10, 8, 6 Reps
• Dumbbell Rows 4 sets 12, 10, 8, 6 Reps
• Reverse Curls 4 sets 12, 10, 10, 8 Reps
• Dumbbell Hammer Curls 12, 10, 10, 8 Reps

Day 6 – Chest, Shoulders and Triceps Workout B

• Dumbbell Flat Bench Press 4 Sets 10, 8, 8, 6 Reps
• Incline Dumbbell  Press 4 Sets 10, 8, 8, 6 Reps
• Inline Dumbbell Flyes 4 sets 12, 12, 10, 10 Reps
• Dumbbell Shoulder Press 4 set 12, 10, 8, 6 Reps
• Close Grip Bench With EZ bar – 4 Sets 12, 10, 10, 8 Reps
• Bent over Rear Delt raises 4 sets 12, 12, 10, 10 Reps
• French Press 4 sets 12, 10, 10, 8 reps

Keep this up for 3-4 weeks then take a week off to fully recover. After your recovery week, repeat this process.

Tips to get the most out of this Total Body Workout Routine

Your body is extremely adaptable. That’s why I recommend using different lifts each time you repeat a workout day. It can mean the you switch between lifting with barbells one day then dumbbells or cables the next time you workout the same muscle.

Each one has a different feel that your body has to adapt to which means it will have to grow stronger. As your body gets used to a routine it will be more likely to resit change and growth.

It’s very important to get enough protein while doing this workout routine. I recommend inverting in a solid protein powder supplement.

That’s why you need to approach your workouts a little differently each time.

Make sure you get enough sleep. 7-9 hours a night is just about right for most people. Everyone one is different so get the amount of sleep that’s right for you.

Make sure you eat a lot of good food. You need protein, carbs, fat, vitamins and minerals. Don’t shy away from food when doing this workout.

I ate over 4000 calories a day when doing this routine. You need the extra calories for energy and recovery.

Also, be sure to drink a lot of water. Aim for over a gallon of water a day.

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