Nutrition Workouts

Free 12 Week Challenge Diet and Exercise Plan

Weightlifting is no longer a sport which is done by only men. Women also pay attention to exercise programs and add exercises such as “hitting the bench” or “squat” or “deadlift” to their workout programs. We are all doing indeed we all should work out not only for aesthetic purposes, but also to have a healthy body.

Always keep in your mind that, working with high weight build your muscles rapidly and you can get better results. But if you don’t choose the correct weight for the exercise and if you push your limits too much (especially without warm up) you can easily get injured. That’s why keep these advice in your mind.

Below you can find “Free 12 Week Challenge Diet and Exercise Plan”. Not specially prepared for you. So, you can remove and add exercises with the support of your personal trainer.

Do you know what is powerlifting? Let’s check the article, Full Body Powerlifting Workout

Free 12 Week Exercise Plan

Monday: Chest, Biceps, Abs 

1. Incline Bench Press28
2. Dumbbell Bench Press28
3a. Incline Dumbbell Fly212
3b. Cable Crossover212
4. EZ Bar Preacher Curl18
5. Standing Barbell Curl18
6a. Standing High Pulley Cable Curl28
6b. Standing Alternating Dumbbell Curl28
7. Reverse Barbell Curl112
8a. Barbell Reverse Wrist Curl114
8b. Barbell Wrist Curl114
9. Cable Crunch218
10a. Hanging Leg Raise1Max
10b. Seated Bench Knee Ups1Max

Tuesday: Squad, Hamstring ve Calf

1. Barbell Back Squad28
2. 45 Degree Leg Press28
3a. Leg Extension212
3b. Walking Barbell Lunge212
4. Lying Leg Curl28
5a. Adduction Machine218
5b. Stiff Leg Deadlift212
6. Standing Barbell Calf Raise18
7a. Seated Calf Raise28
7b. Calf Press210

Thursday: Wing, Lower Back, Abs

1. Seated Cable Row28
2. Z-Bar Reverse Grip Bent Over Row28
3a. Dumbbell Pullover212
3b. Bent Over Row28
4. Weighted Hyperextension115
5a. Deadlift18
5b. Bodyweight Hyperextensions1Max
6. Weighted Ab Crunch118
7a. Lying Leg Curl Raise2Max
7b. Oblique Crunch218

Friday: Shoulder, Trapeze, Calf

1. Cable Face Pulls212
2. Dumbell Lateral Raises212
3a. Seated Dumbbell Press28
3b. Barbell Front Raise28
4. Barbell Shrug212
5a. Barbell Upright Row28
5b. Seated Dumbbell Shrug28
6. Straight Bar Tricep Extension112
7. Skullcrusher28
8a. Seated One Arm Dumbbell Extrension28
8b. Close Grip Bench Press28
9. Seated Calf Raise212
10a. 45 Degree Calf Press18
10b. Standing Barbell Calf Raise18

Free 12 Week Challenge Diet Plan


  • 6 egg whites
  • 1 whole egg
  • Oats, rice, or similar food to get 45 g carbohydrates.


  • chicken, ground turkey or similar meat to get 8 oz lean protein
  • Oats, rice, or similar food to get 65 g carbohydrates.

Before Workout

  • chicken, ground turkey or similar meat to get 8 oz lean protein
  • Oats, rice, or similar food to get 35 g carbohydrates.

After workout

  • chicken, ground turkey or similar meat to get 8 oz lean protein
  • olive oil, coconut oil, macadamia nut oil: 1 teaspoon oil

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