Fitness Plan to Help Your Mom With The Groceries

Embark on a transformative 12-week journey with the "First Program Hope It Works lol," designed for those ready to elevate their fitness game. This program features four targeted workouts each week, focusing on key muscle groups like back, biceps, legs, and core. With a mix of compound and isolation exercises, you'll build strength and endurance while fine-tuning your technique. Whether you're a beginner or looking to shake up your routine, this program provides the structure and motivation to help you achieve your goals. Get ready to push your limits and see real results!

This basic novice-intermediate program contains what I feel will work your upper, lower, and various other areas, properly targeting most muscles needed for effective strength and physique improvements. Don’t forget to eat enough protein (3/4-1 gram per pound of bodyweight) and get lots of rest! Personally, I like to do this Monday-Tuesday-Wednesday, rest, Friday, and then the weekend is off 🙂

Also be sure to keep up with your cardio! Bulking or not, 150 minutes a week minimum of moderate cardio please 🙏 health is important regardless.

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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

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Kickback

Dip (Weighted)

Abs Crunch (Weighted)

Skull Crusher (Dumbbell)

Chest/Shoulders/Triceps Day

Seated Row (Cable)

Pull-Up (Weighted)

Hammer Curl (Dumbbell)

Single Arm Row (Cable)

Bicep Curl (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Supinated Side Pressure Curls

Back/Biceps/Forearm Day

Leg Press (45 Degrees)

Deadlift (Smith Machine)

Hip Adductor (Machine)

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

Abs Crunch (Machine)

Hip Abductor (Machine)

Legs/Calves/Core Day

Chest Press (Machine)

Chest Fly (Machine)

Lat Pulldown

Leg Press

Calf Raise (Leg Press)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Full Body Day

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