12 Week Amped Up

The JR 12-Week Bodybuilding Plan is designed to help you build muscle, burn fat, and increase strength through a structured mix of progressive weight training, targeted hypertrophy, and strategic cardio sessions. This program balances machines, free weights, and HIIT workouts to maximize muscle growth while shedding excess fat. Whether you're starting fresh or leveling up your fitness game, this plan will keep you amped up and on track to achieve your best physique. 💪🔥

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Shoulder Press (Machine)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Cardio

Chest, Shoulders, Triceps

Kettlebell Swing

Jumping Jack

Med Ball Slam

Leg Raise (Captain's Chair)

Russian Twist

Abs Crunch (Bodyweight)

HIIT or Gym Class

Lat Pulldown

Seated Row (Machine)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Hyperextension

Back, Biceps, Rear Delts

Running Intervals (Treadmill, Rowing, or Stair Climber)

Cardio (Zone 2)

Cardio/Core Focus

Bench Press (Barbell)

Leg Extension

Leg Curl

Barbell Row

Full-Body Strength

Squat (Dumbbell)

Leg Press

Calf Raise (Leg Press)

Lying Leg Curl

Hip Thrust (Machine)

Deadlift (Barbell)

Glute Kickback

Legs, Glutes, Core

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Machine)

Squat (Barbell)

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