Fitness
By
JulieMerlot
Kickstarting Healthy Lifestyles
Training Program —
By Julie Merlot, Personal Trainer
This is a 12-week training program designed for individuals who want to build muscle.
The program is suitable for both beginners and experienced trainees.
The training plan is divided into three phases, each lasting 4 weeks, to provide maximum variation and progressive stimulus.
Training with the same structure for too long can lead to adaptation, which may slow or stop muscle growth. Periodization helps prevent plateaus and supports continuous progress.
Phase 1 (Weeks 1–4)
Day 1: Upper Body
Day 2: Lower Body & CoreDay
3: RestDay
4: Upper BodyDay
5: Lower Body & Core
Day 6: RestDay 7:
RestPhase 2 (Weeks 5–8)
Day 1: Shoulders
Day 2: Back, Biceps & Core
Day 3: Rest
Day 4: Legs
Day 5: Chest, Triceps & Core
Day 6: Rest
Day 7: Rest
Phase 3 (Weeks 9–12)
Day 1: Shoulders & Core
Day 2: BackDay 3: Legs
Day 4: Chest & Core
Day 5: Arms
Day 6: Rest
Day 7: Rest
This structure allows for:balanced muscle developmentsufficient recoveryprogressive overloadlong-term muscle growth
Training Program — Your Personal Trainer
Weeks 5–8
Day 1: Shoulders
Day 2: Back, Biceps & Core
Day 3: Rest
Day 4: Legs
Day 5: Chest, Triceps & Core
Day 6: Rest
Day 7: Rest
Training Program — Your Personal Trainer
Weeks 9–12
Day 1: Shoulders & Core
Day 2: Back
Day 3: Legs
Day 4: Chest & Core
Day 5: Arms
Day 6: Rest
Day 7: Rest
Training Program — Your Personal Trainer
Important Information
Before starting this program, you should consult a physician or another qualified healthcare professional to ensure that you are in good health.
I accept no responsibility for any injury, damage, or loss resulting from the use of the information provided in this program.
Best of luck with your training.