{"id":5279,"date":"2024-11-11T12:25:54","date_gmt":"2024-11-11T12:25:54","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5279"},"modified":"2024-11-11T12:25:57","modified_gmt":"2024-11-11T12:25:57","slug":"12-week-full-body-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-full-body-workout-plan-with-pdf","title":{"rendered":"12-Week Full Body Workout Plan for Beginners (Free PDF)"},"content":{"rendered":"\n

The full-body training is a great way to start if you want to bolster your fundamental strength and scale your fitness to the next level.<\/p>\n\n\n\n

It involves training every muscle group in each session time, making it a time-efficient training approach to get more work done in less time.<\/p>\n\n\n\n

However, you need to design a well-designed full-body workout routine that allows you to train in an organized manner and help you achieve maximum results.<\/p>\n\n\n\n

You’ll see various full-body workout plans for beginners on the web, but they are not comprehensive and are limited to a weekly schedule only.<\/p>\n\n\n\n

That’s why I’ve crafted a complete 12-week full body workout plan that properly outlines the exercises, target muscle groups, rest time between sets, and the number of reps and sets in a table format.<\/p>\n\n\n\n

This program involves a variety of dumbbell, barbell, and machine exercises that will build your foundational strength and shape your physique.<\/p>\n\n\n\n

Whether you’re male or female, try this program once, I believe it will help you greatly.<\/p>\n\n\n\n

About The Full Body Workout Routine<\/strong><\/h2>\n\n\n\n
Split Type<\/td>Full Body<\/td><\/tr>
Sessions Per Week<\/td>2 to 4 Days<\/td><\/tr>
Duration Per Session<\/td>45-75 minutes<\/td><\/tr>
Exercise Type<\/td>Resistance Exercises<\/td><\/tr>
Program Goal<\/td>Strength & Muscle Gain<\/td><\/tr>
Training Level<\/td>Beginners<\/td><\/tr>
Program Duration<\/td>12 Weeks<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Experienced Require<\/td>6-8 weeks of push-ups & squats<\/td><\/tr>
Suitable Physique<\/td>Both Lean & Overweight<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

This program involves lifting two times weekly for the first two weeks, three times from the third to eight weeks, and four times in the last four weeks.<\/p>\n\n\n\n

Each session will take about 45 to 75 minutes of your time.<\/p>\n\n\n\n

Whether you want to lose weight or build muscle, the program is suitable for all new lifters.<\/p>\n\n\n\n

Although this is a beginner-level exercise plan, having experience in doing bodyweight push-ups, squats, and lunges will quickly adapt your body to weight training.<\/p>\n\n\n\n

So, I recommend trying this 21-day home workout plan<\/a> before starting this routine.<\/p>\n\n\n\n

The Complete 12-Week Full Body Workout Plan for Beginners<\/strong><\/h2>\n\n\n\n
\"Beginner<\/figure>\n\n\n\n