12-Week Beginner 2 Baby Body Builder
General
Beginner
Body
Plan Details
The 12-Week Beginner 2 Baby Body Builder routine by oh.thatryan is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! Where is my workout? If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". Renaming Workout Days Swipe left to rename, change the status or duplicate workout days. Changing Default Reps and Starting Weight Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Phase 1 (Week 1-3)
Est. 96 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 99 Reps
Day 2
Phase 2 (Week 4-6) - Split 1
Est. 119 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 99 Reps
Crunch
3 Sets x 99 Reps
Day 3
Phase 2 (Week 4-6) - Split 2
Est. 84 min
9 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Day 4
Phase 3 (Week 7-9) - Split 1
Est. 94 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 5
Phase 3 (Week 7-9) - Split 2
Est. 114 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 99 Reps
Crunch
3 Sets x 99 Reps
Oblique Crunch
3 Sets x 99 Reps
Day 6
Phase 3 (Week 7-9) - Split 3
Est. 79 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Day 7
Phase 4 (Week 10-12) - Split 1
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Day 8
Phase 4 (Week 10-12) - Split 2
Est. 52 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 9
Phase 4 (Week 10-12) - Split 3
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 10
Phase 4 (Week 10-12) - Split 4
Est. 57 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
