Stoppani's 12-week beginner B
General
Intermediate
Barbell
Plan Details
The Stoppani's 12-week beginner B routine by asenmaria is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jim Stoppani's 12-week beginner Phase I, the 1-day split Weeks 1-3
Routine detail
Day 1
1
Est. 68 min
9 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 2
2, no deadlifts
Est. 61 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 3
cardio day
Est. 70 min
3 exercises
Elliptical Training
1 Set
Swimming
1 Set
Rowing
1 Set
Day 4
4, with deadlifts
Est. 68 min
9 exercises
Barbell Military Press
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Day 5
5, optional
Est. 68 min
9 exercises
Barbell Military Press
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Row
3 Sets x 10 Reps
