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12-Week Workout Warrior Program
BEGINNER LEVEL WORKOUT: WEEKS 1–4
Workout Frequency: 3 Days/Week, ex. Mon, Wed, Sat, or Tue, Thu, Sun
Total Workouts: 10 to 12 workouts
Focus: Building foundational strength, proper form, and consistency.
Rest Between Sets: 60–90 seconds
Follow Along Beginner Level Workout: https://youtu.be/4roNsw1qNQQ
1. Dumbbell Bench Press
o Instruction: Lie flat on a bench with dumbbells in each hand, palms facing forward. Press the weights up until arms are fully extended, then lower back down. Keep your feet flat on the floor and core engaged.
2. Dumbbell Bent-Over Rows
o Instruction: Bend at the waist with a flat back, holding dumbbells at arm's length. Pull them toward your waist, squeezing shoulder blades together, then lower back down. Avoid rounding your back.
3. Dumbbell Squats
o Instruction: Stand tall with dumbbells at your sides. Squat down by bending your knees and hips, keeping your chest up and back straight. Push through your heels to stand back up.
4. Dumbbell Shoulder Press
o Instruction: Sit or stand with dumbbells at shoulder height, palms facing forward. Press the dumbbells overhead until arms are fully extended, then slowly lower back down. Avoid arching your back.
5. Dumbbell Stiff-Leg Deadlift
o Instruction: With a slight bend in your knees, hinge at the hips to lower dumbbells along your legs. Keep your back flat and return to standing by driving your hips forward.
6. Dumbbell Bicep Curls
o Instruction: Stand tall, holding dumbbells at your sides with palms facing forward. Curl the dumbbells toward your shoulders, then lower them slowly. Keep elbows close to your body.
7. Lying Dumbbell Tricep Extensions
o Instruction: Lie flat on a bench, or floor, with dumbbells held above your chest. Bend your elbows to lower the dumbbells near your head, then extend your arms back to the starting position.
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INTERMEDIATE LEVEL WORKOUT: WEEKS 5–8
Workout Frequency: 3 to 4 Days/Week, every other day, ex. Mon, Wed, Fri, Sun, Tue, Thu, Sat, etc
Total Workouts: 12 to 14 workouts
Focus: Increased complexity, time under tension, and functional strength.
Rest Between Sets: 60–90 seconds
Follow Along Intermediate Level Workout: https://youtu.be/CMH1-YEsolA
1. Dumbbell Bench Press with Isometric Hold
o Instruction: Perform a regular dumbbell bench press, but after every 5th rep, pause at the halfway point (elbows bent 90 degrees) for 5 seconds before continuing.
2. Dumbbell Forward Alternating Lunges
o Instruction: Step forward with one leg, bending both knees to 90 degrees. Push back to the starting position and alternate legs. Keep your chest up and core engaged.
3. Dumbbell Bent-Over Rows
o Instruction: Bend at the waist with a flat back, holding dumbbells at arm's length. Pull them toward your waist, squeezing shoulder blades together, then lower back down. Avoid rounding your back.
4. Dumbbell Squat, Curl, and Press
o Instruction: Perform a squat holding dumbbells. As you stand, curl the dumbbells to your shoulders, then press them overhead. Lower back to starting position.
5. Dumbbell Upright Rows
o Instruction: Hold dumbbells in front of your thighs with palms facing your body. Pull them straight up toward your chin, keeping elbows higher than your wrists. Lower back slowly.
6. Superset:
o Dumbbell Stiff-Leg Deadlifts: With a slight bend in your knees, hinge at the hips to lower dumbbells along your legs. Keep your back flat and return to standing by driving your hips forward.
o Lying Leg Raises on Bench: Lie on a bench, holding the edges for stability. Lift your legs toward the ceiling, then slowly lower back down.
7. Lying Dumbbell Tricep Extension
o Instruction: Lie flat on a bench, or floor, with dumbbells held above your chest. Bend your elbows to lower the dumbbells near your head, then extend your arms back to the starting position.
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ADVANCED LEVEL WORKOUT: WEEKS 9–12
Workout Frequency: 3 to 4 Days/Week, every other day, ex. Mon, Wed, Fri, Sun, Tue, Thu, Sat, etc
Total Workouts: 12 to 14 workouts
Focus: Supersets for intensity, advanced compound movements, and endurance.
Rest Between Exercises in Superset: Minimal (just enough to transition)
Rest Between Supersets: 60–90 seconds
Follow Along Advanced Level Workout: https://youtu.be/Rzp2U7Q-8bw
Superset 1:
Dumbbell Chest Fly (Flat Bench)
o Instruction: Lie on a bench holding dumbbells above your chest. Lower them out wide with a slight bend in your elbows, then bring them back together at the top.
Dumbbell Renegade Row
o Instruction: In a plank position, row one dumbbell toward your waist while keeping your hips stable. Alternate sides.
Superset 2:
Dumbbell Bench Press (Flat Bench)
o Instruction: Lie flat on a bench with dumbbells in each hand, palms facing forward. Press the weights up until arms are fully extended, then lower back down. Keep your feet flat on the floor and core engaged.
Dumbbell Bent-Over Rows
o Instruction: Bend at the waist with a flat back, holding dumbbells at arm's length. Pull them toward your waist, squeezing shoulder blades together, then lower back down. Avoid rounding your back.
Superset 3:
Dumbbell Forward Lunges
o Instruction: Step forward with one leg, bending both knees to 90 degrees. Push back to the starting position. Complete all reps with one leg before doing the reps with the other leg. Keep your chest up and core engaged.
Dumbbell Stiff-Leg Deadlift
o Instruction: With a slight bend in your knees, hinge at the hips to lower dumbbells along your legs. Keep your back flat and return to standing by driving your hips forward.
Superset 4:
Dumbbell Goblet Squat
o Instruction: Hold one dumbbell close to your chest. Squat down by bending your knees and hips, keeping your chest up and back straight. Push through your heels to stand back up.
Lying Abdominal Crunches
o Instruction: Lie on your back, feet flat on the floor. Crunch up, lifting your shoulders off the ground, then slowly lower back down.
Superset 5:
Dumbbell Hammer Curls
o Instruction: Curl the dumbbells with palms facing each other. Keep your elbows close to your body and avoid swinging.
Lying Dumbbell Tricep Extension
o Instruction: Lie flat on a bench, or floor, with dumbbells held above your chest. Bend your elbows to lower the dumbbells near your head, then extend your arms back to the starting position.
PROGRAM NOTES
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Warm-Up: 5–10 minutes of dynamic stretching or light cardio before each workout.
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Cool-Down: 5–10 minutes of stretching after each workout.
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Progressive Overload: Gradually increase weights or reps each week to keep challenging your muscles.
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Consistency: Get the recommend number of workouts in per week, no matter what. Remember, Consistency is the key to getting the results you are seeking.
Let’s go, Workout Warriors—time to crush it!