12 Week Beginner Workout Program

This 12-week program for beginners, authored by Doug Lawrenson, is designed for men and women who have never trained with weights.

The main goal is muscle gain, and the training type is full body.

The number of workouts per week is 2 or 3, and the required equipment includes a barbell, dumbbells, and machines.

For the first 6 weeks, you should follow a full-body circuit training routine, and only after that transition to split training during weeks 7-12.

In the initial stage, you should not overuse isolation exercises – the main focus is on preparing the entire body for intense loads, developing athletic shape, and getting accustomed to the barbell and machines.

It is important to maintain proper technique from the very beginning, not to chase maximum weights, but to concentrate on form – this will lead to better quality muscle and faster progress in the future.

Tracking your progress will help you adjust the load and increase motivation.