12 Weeks Lean Mass Workout Program

8/3/2019 12 Weeks Lean Mass Workout Program

1/5

1

12 Weeks Lean Mass Workout Program

This is a 12week transformation plan and workout routine, which will create enormous effecton your muscle size and shape. I have to admit I am a big fan of super sets and drop sets, which

make up a huge part of this plan.

The scheme consists of 12 weeks and it is divided into 3 phases:

Phase 1 foundation week;

Phase 2 amplifier week;

Phase 3 DTP week.

As each name suggests, the focus of these 3 phrase are slightly different: the foundation week is

mainly focused on the thickness, power and density of target muscle, so compound movements,

heavy weight, low reps (6-8 per set) are used. Amplifier week is mainly on using all kinds ofactions with moderate weight and reps to stimulate every corner of target muscles and various

actions will be employed. The last section is DTP (Dramatic Transformation Plan) week--DTP

routine will be used in this section to get muscles shredded and cut. Workout routines for eachmuscle are listed below:

Chest

Foundation week: Barbell flat bench press 4 sets 6-8 reps

Incline dumbbell press 4sets 6-8 reps

Dip 4 sets 10 reps

Dumbbell Fly 3 sets 12-failure

Cross over 3 sets 12-failure

Amplifier week: Barbell incline Bench press 4 sets 10 reps

Flat dumbbell press 4sets 12 reps

Dip 3 sets 15-failure reps

Dumbbell Fly 3 sets 12-failure

Butterfly 3 sets 15-failure

Push-up 1 set 50 reps

DTP week: Flat dumbbell press (50, 40, 30, 20, 10, 10, 20, 30, 40, 50) 10 sets in total, with 45

seconds between sets
http://www.worldhealthstore.com.cn/en/515-12-weeks-lean-mass-workout-program-515.htmlhttp://www.worldhealthstore.com.cn/en/515-12-weeks-lean-mass-workout-program-515.html


2/5

2

Back

Foundation week: Pull-up 20 sets 200 reps in total (If you can do 12+ each set easily, use

chains and barbell rings to add to your body weight)Deadlift 5-sets 6-8 reps

Amplifier week: Pull-up 4 sets 15 reps

Dumbbell rows 4 sets 10 reps

Chin-up 4sets 15 reps

Lying T-bar row 4 sets 10 reps

Elevated cable row 3 sets 15-failure

Hyperextensions 1 set 50 reps

DTP week: Dumbbell rows (50, 40, 30, 20, 10, 10, 20, 30, 40, 50) 10 sets in total, with 45seconds between sets

Shoulder

Foundation week: Barbell shoulder press 4 sets 6-8 reps

Lateral raise 4 sets 10-12 reps

Arnold press 4 sets 8-10 repsBarbell upright row 3 sets 12 reps

Dumbbell shrug 3 sets 12-15 reps

Amplifier week: Smith shoulder press(behind neck) 4 sets 10 reps

Lateral raise 4 sets 12reps (drop sets)

Seated dumbbell shoulder press 3 sets 10 reps

Dumbbell upright row 3 sets 12-15 reps

Barbell rear delt row 3 sets 12 repsMachine shoulder press 1 set 50 reps

DTP week: Lateral raise (50, 40, 30, 20, 10, 10, 20, 30, 40, 50) 10 sets in total, with 45 secondsbetween sets


3/5

3

Arms

Foundation week: Barbell curl 4 sets 8-10 reps

Skull crusher 4 sets 8-10 reps (Combined as super sets)

Preacher curl 4 sets 10-12 reps

Overhead extension 4 sets 10-12 reps (Combined as super sets)

Dumbbell curl 4 sets 8-10 reps

Weighted bench dip 4 sets 8-10 reps (Combined as super sets)

Cable curl 4 sets 12-15 reps

Cable extension 4 sets 12-15 reps (Combined as super sets)

Amplifier week: Dumbbell curl 4 sets 10-12 reps

Cable extension 4 sets 10-12 reps (Combined as super sets)

Preacher curl 4 sets 10-12 reps

Close grip bench press 4 sets 10-12 reps (Combined as super sets)

EZ bar curl 4 sets 12-15 reps

Chain handle extension 4 sets 12-15 reps (Combined as super sets)

Biceps chin up 4 sets 12-15 reps

Triceps dip 4 sets 12-15 reps (Combined as super sets)

DTP week: Barbell curl (40, 30, 20, 10, 10, 20, 30, 40)

Cable extension (40, 30, 20, 10, 10, 20, 30, 40)

16 sets in total, with 45 seconds between sets


4/5

4

Legs

Foundation week: Barbell deep squat 6 sets 6-8 reps

Leg press 4 sets 12-15 reps

SLDL 4 sets 8-10 reps

Glutes kickback 4 sets 12 repsLeg extension 3 sets 15 reps

Barbell calves raise 3sets 20 reps

Amplifier week: Hack squat 4 sets 10 reps

Front Barbell squat 4 sets 10 reps

SLDL 4 sets 10-12 reps

Glutes kickback 4 sets 12 reps

Lung walk 30 meters3Kneeling squat 3 sets 15 reps

Barbell calves raise 3sets 20 reps

DTP week: Leg press (50, 40, 30, 20, 10, 10, 20, 30, 40, 50) 10 sets in total, with 45 seconds

between sets

PS: The workout routines listed above does not contain cardio and abs, but it is recommendedthat a 30-35 minutes cardio be performed in the morning or after the weight training session. The

cardio can be jogging, cycling, hiking or anything you like. And the golden rule here is to keepyour heartbeat at about (160-your age) per minute, which can burn your body fat effectively and

efficiently. And for abs, it is recommended that abs training be performed every other day.

Basically, around 5-workout is required each week and the sample arrangement is: chest, back,

rest, shoulders, arms, and legs, rest. And of course, you can switch the rest day based on yourbody condition.

And the 12 weeks arrangement as follows:

Week 1: Foundation week




5/5

5

Week 4: Amplifier week






Week 10: DTP week


Week 12: DTP week

The essential core of this training plan is trying to change the workout routines frequently to

expose target muscles to fresh training exercises to let it grow. The foundation week and

amplifier week are aimed at building a solid foundation for the upcoming DTP week and thefinal DTP week is to further increase the density of muscle to achieve the shreddedand--cut

goal. Another thing to mention here is that the workout routine above is more like a sample

rather than an absolute non-changing plan. On the contrary, you are encouraged to change yourworkout routines. At most times, a slight changea change at the grip or stance distancewill

create a hit at different corners of your target muscle and stimulate it to grow. Whether you are arookie or a veteran in the gym, the plan will work pretty well on you and the result will begin to

appear after the first 3 foundation weeks. Please always bear this in mind: in this routine,intensity holds much more importance than the weight you lift, so please always try to keep your

workout pace high. And this workout routine stacks perfect with high protein, moderate carb and

healthy fat (non-saturated) diet. So please ensure you take enough protein to let your musclerecover and grow. And I am sure you can find tons of nutrition with many other useful tips at this

site.

From my own experience, this training scheme works pretty well on my gym mates and my

students, they packed some 5-8LB lean muscles in this 12 weeks program with their BF ratio

remaining at the same level as before or a bit decreased. So, rock your gym next time with this12weeklean mass program.

http://www.worldhealthstore.com.cn/en/515-12-weeks-lean-mass-workout-program-515.html

Documents

12 Weeks Lean Mass Workout Program