Anywhere from 3 days to 6 days per week can be dedicated to training, with 4 days or 5 days being quite common. Embed. 0000004209 00000 n The 12-week program I am about to take you through is based on one of the oldest, tried and true methods for gaining strength and muscle. Over the course of 15 years of working with some of the world's best experts, Kris Gethin synthesized their techniques into the ultimate plan for building an extreme amount of size in 12 weeks. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. 20% 20% found this document not useful, Mark this document as not useful. endstream endobj 56 0 obj <> endobj 57 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 58 0 obj <> endobj 59 0 obj [/ICCBased 75 0 R] endobj 60 0 obj <> endobj 61 0 obj <> endobj 62 0 obj <>stream oo���.9����%�ۍ��@�gt\�?�=~z�Q���C�:�����CL�ƪ�kɭ��ض=�P�+K��Ɔ�s~��칇�]CG���%_/�[��������S ��)��_6f^�+�����\��o.�j�/Yx/����v���$/o���4�К�l�C^���F��v[��_��D����*k���w)C�2 AE��;��1B0S=�������&!�r{]���9�s���z����� L��/�|�����CΡj��TXv����c��F�߀H"�1hfK�r�ؒl�vN�r�K>}]%��C�����}I�� ���K,}!�zDB ��q�B��L��|�i�a�7�$�}*��p��닑�B��K4�^��2�k�Mz�K������b���{&��l�� �;�Xr췜v,сb�86��b?Ƨ�^� �������}�h���G�� 1���|����=VX���+�ug�=�܁�X�.��� ��i�N�3�x91'�8yE�Q)'��%�ڔ�Q�U�F��O��֚��Vfž�Xd�����K�Q}u��CR.���tFq����)ءvꔫ� 30 Minutes is 1/48th of your day; you can do this!. 55 29 0000011691 00000 n 0000015446 00000 n EMBED. Q�F����qx���5��XKǁ�ie���{�OѹC�0 0000013767 00000 n 0000032069 00000 n During weeks 1-4, you will be lifting in the 8-12 rep range. Save Save Universal-12-Week-Bodybuilding-Course.pdf For Later. �M�1��A�N��I)�����OF؎�~�K�_�8ͽN�Q�\=7�ri��̪�(�/�����'���8LD���qX�@T���F��r���ę;. 0000028108 00000 n Share. 0000032463 00000 n 0 You will definitely see positive results within that timeframe if you stick with your program. 0000001719 00000 n flag. Carousel Previous Carousel Next. 0000009811 00000 n h�b```a``^���� ��A��bl@Y� .z��*�,�����[ �)a=�f���|A������m��k4�0d��ܝ��o�r/�Չ�!m��9�m�L����p�K�qRz�ii �bii@�$�����-,Ĥ���20J Y(. 0000006074 00000 n 0000002102 00000 n Once you finish the 12 weeks and account for your success, you can keep the program going until you reach your goals. %%EOF Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet, Spreadsheet: Lee Hayward 12 Week Bodybuilding Workout Routine, Lee Hayward Bodybuilding Program Overview, Frozenkilt 8 Week Overhead Press Program Spreadsheet, Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet, 16 Week Strongman Wave Program Spreadsheet, 12 Week Strongman Deadlift Program Spreadsheet, 10 Week Beginner Powerlifting Program (PRs on the Platform), Dumbbell Shoulder Press on Stability Ball. startxref 12 WEEK PROGRAM By Jay Cutler, Derek Roth and Jess Welna PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. 0000030668 00000 n ���`�c`���l�^��|;��64˒y���!��m���Mg�M6����Z���e��ߤ.Wl �oO�W�l�� c`�np��O�q׸�x¶�!WmmV_q#��r-k��V}C���ٰ-p�c�����Z�۹�ū���㰌����. 0000000876 00000 n Cutller Nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program. As is the case with most bodybuilding programs, weight are not prescribed. 0000024220 00000 n 0000014573 00000 n Now it's your turn. 80% 80% found this document useful, Mark this document as useful. No_Favorite. 0000002215 00000 n The most important aspect of these workouts will be to focus on muscle contraction, mind/muscle connection, and training heavy, but not to failure. More Money. 0000001294 00000 n 12 Week Bodybuilding Program Pdf Free Points to ponder: Coan is a big believer in heavy, specific shoulder training. This type of training has successfully prepared almost every type of athlete imaginable, from Olympic weightlifters to soccer players. 0000002614 00000 n Start of with 3 days a week and progress towards the full 6 days to maximize your results. 0000013301 00000 n 0000002067 00000 n A typical bodybuilding training program will utilize 3 sets or 4 sets of an exercise for anywhere from 8 reps to 15 reps, with 10 reps or 12 reps being common as well. This can be achieved by training around the RPE 8 range, maybe pushing to RPE 9 on some of … 0000019110 00000 n