My 12 weeks workout plan - JEFIT

My 12 weeks workout plan - JEFIT

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My 12 weeks workout plan

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The My 12 weeks workout plan routine by hilawesemma is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

specialized Shoulder and Calf Workouts into each phase (Weeks 1–4, 5–8, and 9–12), ensuring balanced muscle development, progressive overload, and a focus on hypertrophy goals.

Routine detail

Day 1

Upper body push (Chest, Shoulders, Triceps)

Est. 0 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8,12,12,12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6,10,10,10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10,12,12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15,20,20 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12,15,15 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

2 Sets x 12,15 Reps

Day 2

Lower Body (Quads, Glutes, Hamstrings, Calves)

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8,12,12,12 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

4 Sets x 8,10,10,10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 12,15,15 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10,12,12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12,15,15 Reps

Broad Jumps Demonstration

Broad Jumps

3 Sets x 15 Reps

Day 4

Pull (Back, Rear Delts, Biceps)

Est. 0 min

6 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8,12,12,12 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 8,10,10,10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12,15,15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8,12,12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 15,20,20 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10,12,12 Reps

Day 4

Shoulder Specialization

Est. 0 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8,12,12,12 Reps

Incline Dumbbell Lateral Raise Demonstration

Incline Dumbbell Lateral Raise

3 Sets x 12 Reps

Scapular Push-Ups Demonstration

Scapular Push-Ups

3 Sets x 12,15,15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12,15,15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Day 5

Full Body Hypertrophy

Est. 0 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5,8,8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6,10,10,10 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 8,12,12 Reps

Chest-supported row Demonstration

Chest-supported row

3 Sets x 10,12,12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12,15,15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15,20,20 Reps