12 WEEKS OF WORKOUTS

4 WORKOUTS PER WEEK / 90 MIN. WORKOUT

From the labs of Yale University to the most hardcore gyms in America, Jim
Stoppani has devoted his entire career to the science of building muscle and
burning fat. He's helped millions transform their lives, and now it's your turn!

Workout Details Plan Details

Duration: 12 weeks Category: Build muscle

Workouts per week: 4 Videos: 8
Fitness level: Beginner Nutrition plan: Yes
Equipment needed: Full Gym Supplement plan: Yes
Mobile app: Yes

Week 1 Day 18 Shoulders, Traps, Calves

Day 1 Chest, Triceps, Calves Day 19 Legs, Abs
Day 2 Back, Biceps, Abs Day 20 Active Rest
Day 3 Active Rest Day 21 Active Rest
Day 4 Shoulders, Traps, Calves
Day 5 Legs, Abs Week 4
Day 6 Active Rest Day 22 Chest, Triceps, Calves
Day 7 Active Rest Day 23 Back, Biceps, Abs
Day 24 Active Rest
Week 2 Day 25 Shoulders, Traps, Calves
Day 8 Chest, Triceps, Calves Day 26 Legs, Abs
Day 9 Back, Biceps, Abs Day 27 Active Rest
Day 10 Active Rest Day 28 Active Rest
Day 11 Shoulders, Traps, Calves
Day 12 Legs, Abs Week 5
Day 13 Active Rest Day 29 Chest, Triceps, Calves
Day 14 Active Rest Day 30 Back, Biceps, Abs
Day 31 Active Rest
Week 3 Day 32 Shoulders, Traps, Calves
Day 15 Chest, Triceps, Calves Day 33 Legs, Abs
Day 16 Back, Biceps, Abs Day 34 Active Rest
Day 17 Active Rest Day 35 Active Rest
Week 6
Day 36 Chest, Triceps, Calves
Day 37 Back, Biceps, Abs
Day 38 Active Rest
Day 39 Shoulders, Traps, Calves
Day 40 Legs, Abs
Day 41 Active Rest
Day 42 Active Rest
Week 7
Day 43 Chest, Triceps, Calves
Day 44 Back, Biceps, Abs
Day 45 Active Rest
Day 46 Shoulders, Traps, Calves
Day 47 Legs, Abs
Day 48 Active Rest
Day 49 Active Rest
Week 8
Day 50 Chest, Triceps, Calves
Day 51 Back, Biceps, Abs
Day 52 Active Rest
Day 53 Shoulders, Traps, Calves
Day 54 Legs, Abs
Day 55 Active Rest
Day 56 Active Rest
Week 9
Day 57 Chest, Triceps, Calves
Day 58 Back, Biceps, Abs
Day 59 Active Rest
Day 60 Shoulders, Traps, Calves
Day 61 Legs, Abs
Day 62 Active Rest
Day 63 Active Rest
Week 10
Day 64 Chest, Triceps, Calves
Day 65 Back, Biceps, Abs
Day 66 Active Rest
Day 67 Shoulders, Traps, Calves
Day 68 Legs, Abs
Day 69 Active Rest
Day 70 Active Rest
Week 11
Day 71 Chest, Triceps, Calves
Day 72 Back, Biceps, Abs
Day 73 Active Rest
Day 74 Shoulders, Traps, Calves
Day 75 Legs, Abs
Day 76 Active Rest
Day 77 Active Rest
Week 12
Day 78 Chest, Triceps, Calves
Day 79 Back, Biceps, Abs
Day 80 Active Rest
Day 81 Shoulders, Traps, Calves
Day 82 Legs, Abs
Day 83 Active Rest
Day 84 Active Rest
Chest, Triceps, Calves

Barbell Bench Press - Medium Grip

4 sets, 12-15 Reps (Rest-pause on final set)

Barbell Incline Bench Press Medium-Grip

3 sets, 12-15 Reps (Rest-pause on final set)
Incline Dumbbell Flyes
3 sets, 12-15 Reps (Rest-pause on final set)

Cable Crossover
3 sets, 12-15 Reps (Rest-pause on final set)
Triceps Pushdown
4 sets, 12-15 Reps (Rest-pause on final set)

Lying Dumbbell Tricep Extension

3 sets, 12-15 Reps (Rest-pause on final set)
Cable Rope Overhead Triceps Extension
3 sets, 12-15 Reps (Rest-pause on final set)

Standing Calf Raises

3 sets, 25-30 Reps (Rest-pause on final set)
Seated Calf Raise
3 sets, 25-30 Reps (Rest-pause on final set)