If you are looking to become a pro bodybuilder (or a professional physique or fitness model) in 12 weeks – this will be your ultimate guide! That way you'll be covered either way. The most popular bodybuilding message boards! 12 week program focused on adding muscle and building a greater foundation for strength endurance and absolute strength. Become a Pro Bodybuilder in 12 Weeks. Sure, you can do this as a stand alone program but I hope you’ve been lifting a lot on your current plan, because this is about 30-40% more volume than the previous program. Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. This article is going to dive into the training program, Bodybuilding Workout Routines and the type of diet it will take to get you to a bodybuilder physique. The Beginner Bodybuilding Sample Workout Overview. Each phase increases in intensity/complexity. This program focuses on building strength through powerlifting techniques, and then maximising size and definition with bodybuilding exercises. It was fun, and I learned about/ learned how to do a lot of different exercises. The Novice Bodybuilding Program, unlike the Novice Powerlifting Program, is a four-day program.It has more exercises to ensure all muscle groups are adequately trained and has a higher total volume. I was just googling* 'bodybuilding with kettlebells' and I stumbled upon this program: The 12-Week Muscle-Building Kettlebell Master-Plan Much as I'm not generally a fan of BBing.com (although they do have a lot of decent contributors), this article piqued my interest and I've heard mention of Mr. Neupert and his work on this forum, the general consensus being that it's 'legit'. They progress through four phases. Eat and sleep as much as possible. This phase in prior to a true strength program and then will be revisited again at the beginning of the next periodisation schedule. Very high volume with low intensity. As with my 11 bodybuilding training principles, I encourage you to use these templates either as-is, or as a base upon which you can build your own training program. The buff dudes (youtube guys) made a 12 week program, 4 phases, this is the first phase that I will do until I can do 4x10 pull-ups :P WEEK 1 - 3 Day 1: Deadlift - 4 x 10, 8, 6, 4 Pull-ups - 4 x 10 Single arm DB row - 4 x 10 Seated cable row - 4 x 10 BB facepull - 4 x 12 Bent over lateral raise - 4 x 15 Since I generally recommend training four or five days per week, I'll include both a four-way training split and a five-way split. Don’t run this programme back to back and make sure to perform a lighter 4-6 weeks of training after to allow your body to acclimatise. I've been doing their 12 week program (2nd edition) for about 4 months consistently now. 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