Give yourself the opportunity to create a leaner, fitter, stronger and healthier you. This easy to use 12 week plan includes a variety of training programmes and nutritional options. Consistency and preparation is the key to success when changing a lifestyle habit. Start by reading through our ‘HOW IT WORKS’ section. This will open your eyes to how we look at training and how it should be carried out. To help you understand how each movement should be carried out, we have also created a training video for each of the training programmes. These can be found at www.youtube.com/user/fitnessinmyopinion.
Our beginner to advanced bodybuilding programme is designed to gradually ease you into body building and kick-start your body transformation. Our concept is ‘Stimulate don’t annihilate’ when it comes to bodybuilding training Weeks 1-4 (Whole-Body) You will train 3 times per week. Each body part will have one focus exercise per session. This will ensure you aren’t annihilating the muscle, yet applying enough stimulation for growth. Example training days; Monday, Wednesday and Friday Weeks 5-8 (Two Day Split) The next 4 weeks will consist of 4 training sessions per week, focusing on 2 upper body days and 2 lower body days. Our focus is to increase volume to each body part. Example training days; Workout 1 on Monday and Thursday, and Workout 2 on Tuesday and Friday. Weeks 9-12 (4 Day Split) Having trained with a precise structure for the last 8 weeks you should be ready to take your training to the next level. Weeks 9-12 will have you focussing on each body part once per week. Example training days; Monday: Chest and Triceps, Tuesday: Off, Wednesday: Back and Biceps, Thursday: Legs, Friday: Shoulders, Weekend: Off. As you only train 3-4 days per week in weeks 1-8 we recommend participating in sport, aerobic or core training for an extra 1-2 days per week in this 8 week period.
Barbell Bench Press 3 sets of 10-12 Reps 2 minutes rest Barbell Bent Over Row 3 sets of 10-12 Reps 2 minutes rest Squat 3 sets of 10-12 Reps 2 minutes rest Deadlifts 3 sets of 10-12 Reps 2 minutes rest Shoulder Press 3 sets of 10-12 Reps 2 minutes rest Barbell Bicep Curl 3 sets 10-12 Reps 1 minute rest Triceps Pushdown 3 sets 10-12 Reps 1 minute rest Standing Calf Raises 3 sets 12-15 Reps 1-2 minutes rest Crunches 3 sets to failure 1-2 minutes rest
“The weight should choose the rep range� Choose a weight which challenges you at the rep range you are trying to achieve.
Workout 1 Bench Press 3 sets 8-10 Reps 2 minutes rest Incline Dumbbell Flyes 3 sets 10-12 Reps 2 minutes rest Barbell Row 3 sets 8-10 Reps 2 minutes rest Lat Pulldown 3 sets 10-12 Reps 2 minutes rest Shoulder press 3 sets 10-12 Reps 2 minutes rest Dumbbell Lateral Raise 3 sets 10-12 Reps 2 minutes rest Upright Row 3 sets 10-12 Reps 2 minutes rest Hanging Leg Raises 3 sets to failure 1 minute rest Crunches 3 sets to failure 1 minute rest Workout 2 Barbell Curl 3 sets 8-10 Reps 1 minute rest Dumbbell Incline Curls 3 sets 10-12 Reps 1 minute rest Close Grip Bench Press 3 sets 8-10 Reps 1-2 minute rest Triceps Pushdown 3 sets 10-12 Reps 1 minute rest Squats 3 sets 8-10 Reps 2 minutes rest Leg Extension 3 sets 12-15 Reps 90 seconds rest Deadlifts 3 sets 8-10 Reps 2 minutes rest Hamstring Curls 3 sets 10-12 Reps 90 second rest Seated Calf Raise 3 sets 8-10 Reps 1 minute rest Standing Calf Raise 3 sets 12-15 reps 1 minute rest
Chest and Triceps Bench Press 3 sets 8-10 Reps (last set to failure) 2 minutes rest Incline Dumbbell Press 3 sets 8-10 Reps (last set to failure) 2 minutes rest Dumbbell Fly 3 sets 8-10 Reps 2 minutes rest Dips 3 sets to failure Cable Crossovers 3 sets 10-12 Reps 2 minutes rest Triceps Pushdown 10-12 Reps 1 minute rest Overhead Tricep extension 10-12 Reps 1 minute rest Back and Biceps Pull Ups 3 sets to failure Dumbbell Row 3 sets 10-12 Reps 2 minutes rest Lat Pulldown 3 Sets 10-12 Reps 2 minutes rest Seated Row 3 Sets 10-12 Reps 2 minutes Rest Dumbbell Pullovers 10-12 Reps 2 minutes rest Rear Delt Reverse Fly 3 sets 10-12 Reps 1 minute rest Barbell Bicep Curl 10-12 Reps 1 minute rest Preacher Curl 3 sets 10-12 Reps 1 minute rest 3 sets of 21’s
Legs Squats 3 sets 8-10 Reps 2 minutes rest Deadlifts 3 sets 8-10 Reps 2 minutes rest Leg Press 3 sets 8-10 Reps 2 minutes rest Walking lunges 3 sets 20 reps 2 minutes rest Leg Extension 3 sets 12-15 Reps 1 minute rest Hamstring curl 3 sets 12-15 reps 1 minute rest Seated Calf Raise 3 sets 8-10 Reps 1 minute rest Standing Calf Raise 3 sets 12-15 Reps 1 minute rest
Shoulders Shoulder press 3 sets 8-10 Reps 2 minutes rest Dumbell Overhead Press 3 sets 8-10 Reps 2 minutes rest Lateral Raises 3 sets 10-12 Reps 1 minute rest Front Raises 3 sets 10-12 Reps 1 minute rest Upright Row 3 sets 10-12 Reps 1 minute rest
Eating healthily can be easy by following our simple but effective nutritional programming. So many people believe changing their food habits to healthier options would be sacrificing their enjoyment of food but we believe eating healthy can change your love of food and change your body in the process. Our mindset follows the saying “ food is for fuel, not for feeling”, if you can adopt this policy we are sure you will achieve any goal you set.
Our nutritional programming is based on eating 4-5 small meals per day and creating meals that are balanced in protein, carbohydrates and fats. Eat a minimum of 4 meals per day (Meal 1 or 2) Eat snacks to increase calorie content were needed Choose a food from every box for each meal Keep the portion size of each food item as close to the size of the palm of your hand as possible Drink water with every meal/snack Do not consume any sugary, fizzy or fruit drinks Aim to eat 1.5grams of protein per lb of bodyweight Tips Prepare your food in advance Use steam and oven cooking ahead of frying and microwaving Eat at regular times throughout the day Vary the foods your are eating Add herbs and spices to improve flavour Use the snacks to focus on increasing protein content or replacing sugars post workout.
CHOOSE 1 FROM HERE
Poached egg Omelette Scrambled egg Natural Yoghurt High Protein yoghurt Protein Shake Turkey bacon Smoked Salmon Cottage cheese
AND 1 FROM HERE
CHOOSE 1 FROM HERE,
Chicken Turkey White fish Salmon Tuna Lean red meat Quorn Pulses Tofu
Mixed berries 2 different vegetables 2 different salad Nuts Seeds Piece of fruit Oats Granola
1 FROM HERE
Cous cous Sweet potato Quinoa Rice (Brown rice) Spelt
AND 2 FROM HERE
Leafy greens Root vegetables Tomato Cucumber Celery Peppers Broccoli Mushrooms Asparagus
CHOOSE 1 FROM HERE,
Natural yoghurt Protein Shake Protein bar Nuts Seeds
AND 1 FROM HERE
Mixed Berries Piece of fruit Dried Fruit
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